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Couch to 5K
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5K Graduation run

5K Graduation run

I’m a 64-year-old cancer survivor and 18 months ago I weighed over 18 stones. I was on medication for diabetes and high blood pressure, I couldn’t walk very far and my eyesight was under threat. I joined Weight Watchers and lost 5 stones last year and I don’t take any medication now. I’ve put a little bit of weight on this year - nothing to worry about – but I’d like to get back to my peak again so that’s why I took up Couch to 5K. I have always found running hard and I thought that it would do me good. I completed W9R3 today in the rain and decided to try for a 5K. My route is several laps of my local park and I worked out that I would need to do 4 to reach 5k. I did it and I’m delighted. (In fact I ran a little extra because I was so worried in case I finished at 4.99K. I would have been gutted!). I plan to consolidate for a few weeks and then try a park run. The Couch to 5K programme is brilliant, the app is great and this forum is so supportive. Thank you to everyone who gave me tips and encouragement. I would like to do the same for other runners here and I feel great that I will be able to do so as a graduate now.

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😁😁😁😁😁👟👟👟👟👟👟👟👟👟👏👏👏🏆

Fantastic achievement Poole4752

Have you decided what you're doing next?

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I'm going to carry on with three thirty-minute runs a week for a bit and include the occasional 5K but not push it. Consolidation is the key I think.

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Good call!

Happy running! 😸

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Another amazing, inspirational story about how lives are changed by this programme. Really big congratulations from me! A whole new world awaits :)

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Thank you!

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Congratulations on many fronts, 5 stones, 5k, graduation, no meds, and being smart enough to make sure you got 5k (I ran 3 miles on my first attempt!). Excellent run to finish this off on. Enjoy celebrating this long into the night! Consolidation is fun, making 30 minutes easy/comfortable... who’d have thought it? parkrun are going to be delighted to have you... you’ll love it.

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Thanks for your advice and support. I have appreciated your relplies. 👍

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I made the unusual step of commenting on a graduation post without looking at that first post... just looked and I have to ask...

Do you still hate running??? 😂

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Haha! I have to be honest and say that I don't yet enjoy it while I'm doing it like I used to with tennis and badminton but I get a bigger sense of achievement when it's over. I'll see what happens in the weeks and months to come.

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Cool... love grows, but the hate has evidently gone!

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Very well done, you’ve got all it takes to take you wherever you want to be! Wishing you all the luck!

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Thank you.

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Wow Poole that is incredible, you've been through a hell of a lot by the looks of it and have come out more than fighting. Think you're an inspiration to anyone who says they can't run, and really puts things into perspective. Both my dad & father in law (to be) have come through as cancer survivors too in the last 4 years, and have seen first hand what a battle it really is. So so happy for you, an amazing run and an amazing graduation. Celebrate the night away, and really look forward to hearing the rest of your running adventures. Simply amazing! 🎉👍👌💨👟

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Thanks, much appreciated.

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Wow, that is so amazing to hear, inspirational! I have just started couch to 5k tonight, just done my first run in the dark and rain but really enjoyed it. I hope I can stick with it and in 9 weeks be posting my graduate run. I will think of your post if ever I'm tempted to give up.

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What a lovely comment, thank you. This is a very well designed programme. The runs get tougher but so do you and you will learn to trust the programme and believe in yourself. The support here is fantastic. Keep posting and have a look at the FAQ's for some excellent information. Good luck on your journey.

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Absolutely amazing Poole4752! What an inspiration you are. Well done indeed and you should feel deservedly proud of yourself. Brilliant! 👏👏👏👏👏👏👏

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Thank you!

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Congratulations on your graduation, c25k is certainly a life changer. Why not celebrate with a run at parkrun , you don’t have to run all 5k, just follow your W9 R3 again

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Thank you. That's what I plan to do after a few weeks consolidation.

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👏👏👍😁🏃 well done!!!!

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Well done Poole, this is simply the first step. Consolidation as you said, is definitely the way to go for a few weeks. Grow those running legs sloooooowly, so that you make them well.

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Congratulations on completing C25K!! Your other achievements are an inspiration too. I wish you well on your continuing journey👏👏🎓🥇

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Massive congratulations on oh, so many levels!!

Graduate ! You have done amazingly!

The best bit? After the party it goes on!

Head over to check out the Consolidation and Continuation post on Bridge to 10K!

But for now..Celebrate!

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Thank you!

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Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...…….what-next

Keep running, keep smiling.

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Thank you. I have learned a lot from your posts, especially the excellent FAQ's.

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Congratulations Poole4752, what a inspiring story from you, great that you lost 5 stone and don't need to take any medication now, just consolidate your runs with 3/30 minute runs a week before you run your first 5K parkrun🏃

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Thank you and yes, that's the plan!

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Huge congratulations!! What an inspirational post x

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Thank you!

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Yuhuuuu!!! Congratulations!!!! You are amazing!!! You did it! And how! Wow! With over 5K in a bag!!!

Very inspiring story as well! Well done!

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Thank you IgaT

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Congratulations on graduating 👏🤸‍♀️👏🤸‍♀️👏💪

What a ginormous achievement in many more ways than one! Not only are you running continuously for 30 minutes, you have smashed 5k too at a very decent pace, and you are winning at life. I look forward to to hearing more about your future running adventures. 🙌

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A great achievement, well done mate!

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Thanks Mickrob

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Your story is amazing - congratulations!!! I’ve not posted before ... but your story’s inspired me ... I’m just about to turn 64 and a year ago had never run in my life. It’s taken me a year (!) to reach this point, with stops and starts, but I’m just about to do Week 9 run 1 and looking forward to becoming a graduate very soon!! Congratulations to you again - your story will be in my mind as I press on to graduation and beyond!

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You are doing really well. wait until you graduate, it's a great feeling!

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Fantastic achievement. Congratulations on the graduate badge of honour xx

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Thank you!

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Fabulous achievement 🏃‍♀️🏃‍♀️🏃‍♀️

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Thanks OKES

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Brilliant - A real encouragement! I’m just about to start week 8 and this gives me a real boost to carry on.😀

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Fantastic! You'll feel as good as I do in a couple of short weeks.

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Simply aspirational. As another ‘OAP’ I know how tough it is but I will follow your example

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Go for it!

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A massive congratulations to you! That is such an inspirational story!! 👏🏻👏🏻👏🏻

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Thank you Mrun1

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Congratulations! A brilliant way to complete the programme👏👏👏🎉🎉🎉🏆🏆🏆

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Thank you Sandie1961

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Fab post, fab graduation run & fab achievement overall! Taken back control of so many things, truly inspirational too many others out there. Massive well done! 👏👏👏👏👏👏

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Thank you uncle_wiggy!

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What a fabulous achievement. I hope you enjoy the park run when it comes.

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Thank you Becky

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That is so good,you are an insperation!!

Excellent, well done x

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Thank you Rebel-runner

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Superb effort....really well done!

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Thank you Jag1jacq

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Massive well done. Most of us older runners do not graduate on on a 5k run. Your time was impressive. You are an inspiration

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Thank you Runningroni

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What a lovely post and very well done you. This programme is amazing. Definitely recommend consolidate over the next few weeks. It really does help to build up strength and endurance. But that's in the future, for the moment enjoy your well earned badge. Well done once again

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Thank you johnm12

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Such an inspiration to keep going

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Thank you (and I hope you are!)

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Wow - that’s some achievement. Well done and congratulations. You must feel great 🏃‍♀️🏃‍♀️🏃‍♀️

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Thanks jayval70, it does feel good I have to admit.

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Brilliant- and what an amazing achievement - you are inspiring 🎉👏🏻👏🏻👟😃

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Thanks Gran4z

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Such a wonderful achievement Poole! I hope to be joining you on the podium later today and it will be an absolute honour to do so! Very well done!

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Thank you DianeU. You wait, it's great to have that little grey word 'Graduate' next to your name! Come and tell us how you feel when you've nailed it.

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