C25K Completed!

[strollguy]

Well I am really pleased I’ve done it! From not running at all to 30 minutes, three times this week 😃🏃🏽‍♂️👨‍🎓. I have been lucky with the weather and lack of illness or injury so have managed to complete the programme in the 9 weeks suggested. Thanks to members of this forum for their great support and helpful comments. The main thing I have learnt is that the programme works! Don’t worry about speed, just follow the instructions of your coach (thanks Laura) and try and keep going! Don’t miss any rest days or take any short cuts. I did most of my runs in my trainers and only introduced my shiny new running shoes in week 8 so don’t worry if you haven’t got the perfect gear to start with - the main thing is to start and then keep going.

So where now? Having looked at the various suggestions I have decided to consolidate with 30 minute runs for 2 weeks and then gradually extend the distance to 5k. This shouldn’t take too long as I am only 0.6k short at present, then I can gradually try and bring the time back to 30. Perhaps I will try a Park Run - a big thing for me as all my runs have been alone so far. I am not thinking much beyond that but with the days becoming longer (and hopefully warmer) it feels a good time to be starting the next stage of my running journey. 😊🏃🏽‍♂️☀️

[AlMorr Ambassador Graduate]

Congratulations strollguy on graduating from C25K with week 9 run 3, well done. 😊 🏃 🎓

[Lousylungs]

Congratulations 🙌 also for doing it in 9 weeks!! I took much longer but got there eventually. I worried about not having the programme as a support so did a few week 9 runs to start with just so I had Sarah Millican encouraging me. However I now find it quite liberating doing longer runs if I feel like it and shorter runs if not. I’m still keeping the same slow pace but just running for longer. Good luck with you next running phase.

[sofiaO Graduate]

Well done to you! This is going to be my exact plan when I graduate too. Enjoy it!

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[damienair Graduate]

Excellent post and many congratulations. Very well done to you for your great achievement. Enjoy all your post graduation runs. Definitely go and do a Parkrun. You will be hooked.

[Notsoslothfulnow Graduate]

Many congratulations😊. I can thoroughly recommend being a volunteer at Parkrun for a few weeks to begin with - it's such a positive vibe and certainly has given me a great sense of 'belonging'.

Like you, I have not yet felt ready to run as part of a group and have spent the last few weeks post-graduation doing 30-minute consolidation runs. It is still very nice to keep Laura as coach and companion - and the triumphal reggae music just before the end of the Week 9 run still makes me smile!

After marshalling at a bitterly cold Parkrun yesterday - acting more as a safety controller, steering people away from an icy path, I ran late afternoon. I can truly say this was the first run I have actually enjoyed whilst running as opposed to benefiting an hour or so later! So, now I feel ready to take part in Parkrun next week!

Everyone is different of course - enjoy your success😊.

[Oldlady57]

Congratulations graduate!! Fab achievement 🎓🥇👏👏👏

[Cuig1975]

Parkrun is great think I’ve done 8 so far , some have been great time etc however sometimes I have a walk and a chat .... gona volunteer soon too great atmosphere