I played the fool yesterday, in a good way, and completed my third run, thereby making me a graduate. I remember when I huffed and puffed the first time I ran for one-minute straight to now running for 30 minutes, non-stop (more huffing less puffing).
I wrote during my W8 summary that I took a week off to reassess my mind, and I am thankful for it. The week of not running helped remind me how much running has affected my life, positively. In fact, I missed running! So, I guess what I am trying to say is to listen to your mind - pace yourself when needed but don't be gone for too long.
I can't believe how much progress I have made since the first week. Heck, I didn't think I could make it to this point, but I did. So, to others like me, just follow the program schedule - listen to what it says and adjust your pace, accordingly. Take it from this reluctant wobbly awkward gal, the program works!
I still intend to keep running 30 mins three times per week. I have installed the Zombie Run app and downloaded the NHS C25K+ podcast for my free runs. (I am open to other tips and suggestions you may have).
I'd like to thank all of you who have helped me get here. And special mentions to deadandalive , IannodaTruffe , UnfitNoMore , for your constant support and feedback.
PS: What's this consolidation run I see around and what's it about? Any other tips to keep going on?
Thank you all!
어떻게 감사를 드려야 할지 모르겠어요!!!
Written by
Mosibyl
Graduate
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Congratulations to you Mosibyl on completing C25K with week 9 run 3 and graduating 🎓
To get your graduation badge and the word GRADUATE next to your username leave a message on the April graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃 😊There are 6/30 minute consolidation runs after you graduate.
Consolidation runs are pretty much what you seem to intend anyway: basically continuing to run for 30 minutes three times a week or some approximation to that. Often when people complete Couch to 5k they want another target to aim for: a longer distance, maybe, or a faster time for 5k. And that’s excellent of course. But the advice is to consolidate for three weeks first, before seeking further improvement. After nine weeks of fast progress it makes sense to securely establish the gains you’ve made without pressure to improve further.
Congratulations. Hope you celebrated it well. Zombie run there is going to be great for consolidation... and then when it’s comfortable/easy to run for 30 minutes those podcasts will be a good next step... after that it’s fun/fitness or the start line to 10k. Whatever you decide and wherever you go with your running, the most important thing is to love it.
Well done on the great news 😃 I also completed C25K on 1st April - it’s a great feeling!
I’m planning on repeating the 30 minute runs 3x a week for a couple of weeks then increasing the run time to 33mins and see how that goes, but still living by ‘slow and steady’ 👟👟
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Week 9 GRADUATION RUN DONE 
Week 9 demolished and graduation
Week 9 Run 3, Graduation 🎉😄🎉
Week 9 Done - Graduated - woo hoo
Week 9 - Run 3. I've graduated!
