I have today finished w9r3. Running for 30 minutes is not as hard as I expected.
I feel amazing, can't believe I did this. Had a heart attack back in August and I hated running and never thought I would take up running. But with the encouragement of my consultant and wife I did it.
Next step is 5k, I'm not there yet but it's possible. Then park runs.
Is not too much to say C25K has changed my life. Thank you Laura. 😁
Congratulations nmtg9 on graduating and completing week 9 run 3 of C25K. Now is the time to celebrate with perhaps a glass of bubbly or champagne🎊 👍😊
Many congratulations on your graduation fellow runner.
This guide to post C25K running may be helpful healthunlocked.com/couchto5...
Keep running, keep smiling.
Wow you have inspired me, I've just downloaded the app and going to start on Mon, congrats on your graduation & enjoy your g+t 😋
Oh Shazza good luck. Seriously trust the programme. It really works. X
Well done you 🥇⭐️⭐️⭐️
Fantastic, many congratulations. This is inspiring for all new starters and a reminder to graduates of the pride and joy that they felt. Consolidate for a while and do not push too hard. There is a lot of info out there on progression and what is working for me is mainly to continue with stamina training, adding just a few minutes to your long run each week, and letting pace look after itself.
I thought you would run 5k When you complete it? Do you not?
Everyone is different, and run at different paces. Some hit 5k by week 9 some don’t but you’ve still achieved running constantly for 30 mins ...something I never thought I’d do. When I completed my W9R3 I ran just under 4km.
I'm managing just under 4 as well. By about week 6 or 7 I realised I wouldn't make 5k but that is now my new target.
Your post just raised a little tear in my eye!! Well done you...! My W2R1 begins today... I’ll hold you in mind as I continue my journey...
Thanks! Just assumed you would reach 5k but guess it depends on your speed! I doubt I will do 5k then but as you said 30 mins of running is massive regardless!
Yeah don't worry about the distance. 30 minutes is a great achievement for all of us. I'll get to 5k in good time.
Yes the target in this version of C25k is 30 minutes running regardless of distance . I think most people do eventually progress to 5k but some time AFTER they graduate and usually it takes longer than 30 minutes. My PB for parkrun is still more than 30 minutes and I graduated in July. But at 59 and carrying a couple of extra stone, the fact that I can run 5k pretty much routinely now is a big deal health wise. My resting heart rate is around ten points lower than before I started C25k.
Actually, I think 5K in 30 minutes is a fairly speedy pace. I certainly don’t expect to get there but at the end of week 5, I’m very excited to have got to 20 minutes of steady running, never mind how slow! Trust the Programme and enjoy the new you.
That’s brilliant, well done! 🥳🥳🥳
Awesome work nmtg9, many congratulations & happy running! 👏👏👏🎉😁
Well done, I'm on week 3 but it is so good to hear other people's success stories. It helps me to know that it is possible.
Well done, congrats! Know how you feel, as in my 60s, along with my wife, completed same W9R3 this morning along Southend Seafront 
Great news! After graduating I added 10% to my running time every week upto 40minutes and consolidated on that and parkrun.
Whatever you do, happy running and good luck with your new goals.
😸 Katnap 😸
Love this, well done what you've achieved is incredible!
Wooooooooooooo! Bonkers isn't it? Go you. Inspiration after August, amazing. The 5k isn't necessarily your goal as you say, just the 30mins. Time not speed. Ahem. I haven't got to the 5k in 30 yet as far as I know after graduation in October but got to 50 min on the dreadmill yesterday. Keep going and keep us posted on progress.
Graduation Day!!!!!!!
Graduation day!!!
Graduation day!
Graduation day
graduation day!!
