What's next?

I completed the training and graduated today.....is there another consolidation programme to follow??

[AlMorr Ambassador Graduate]

Yes there are 6/30 minute consolidation runs after you graduate.

Congratulations to you on K6000 on completing C25K with week 9 run 3 and graduating, well done.

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the May 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 🎓 🏃 😊

[Hidden in reply to AlMorr]

Thank you AlMorr....i am struggling to find the May graduate post but I've got a friend who can probably show me.

Hard going...but I've done it!!😊

[AlMorr Ambassador Graduate in reply to Hidden]

👍

[IannodaTruffe Mentor in reply to AlMorr]

Al, the consolidation runs are not specified as being six runs. It is recommended to get comfortable with the 30 minutes/5k duration, before moving on, however many runs that may take.

Thanks for all the support you give to others, but I just wanted to clarify that issue.

[AlMorr Ambassador Graduate in reply to IannodaTruffe]

Thanks for clarifying that issue IannodaTruffe. 😊 🏃 🎓

[Mike_Bravo Graduate]

Congratulations Kazzatron600 🏅🏆👍👏 Make sure you pick up your graduate badge, if you've not done already.

I think the consolidation programme you seek is the 3 podcasts you can find by following this link:

onedrive.live.com/?authkey=...

It's worth you perusing the FAQ posts page, which has lots of helpful information, including all the podcasts, where I found the ones you're looking for:

healthunlocked.com/couchto5...

Post- consolidation have a think about where you want to go from here. Zippy17726 recently asked what to do herself and there's a few helpful replies:

healthunlocked.com/couchto5...

[Hidden in reply to Mike_Bravo]

Thanks Mik3_B......i will look at those posts.....i am new to this site as I only joined today AFTER completing the C5k....as I just said....i've done it though!!😊

[Mike_Bravo Graduate in reply to Hidden]

No worries and again congratulations! I didn't find this site until after I did C25k either, but Laura was enough support for me at the time 😅

[Hidden in reply to Mike_Bravo]

I love Laura.....although at times,I did swear at her!!😉

[Oldfloss Administrator Graduate]

Consolidation is the name of the game... not just 30 minute runs though... shorter ones and some longer too...at least a couple of weeks too.. and mix your routes up a tad too. Then check out this post!

healthunlocked.com/couchto5...

Congratulations Graduate

[Mike_Bravo Graduate in reply to Oldfloss]

That is one handy post Oldfloss! I don't recall seeing that before 🤔

[Hidden]

Thank you Oldfloss.....not sure I'm ever gonna run a marathon....but just to run 3x a week is a good start for me...😊

[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.

[Myzinnyboy Graduate]

Well done on graduation, and I’m pleased for you that you found this forum, I could not have done it with the encouragement of people here!

[Yogaandrun Graduate]

Congratulations ! Keep running

[IrvingWashington Graduate]

Yes, as others have said - go for the 3 x health unlocked podcasts: stamina, speed and stepping stone. I have literally just come in through the door having run the 35min stamina podcast with Laura as my guide. Running to the specially developed music is a brilliant idea!

Also, join up with Park Run. I went on my first Park Run last weekend. The going was flat and fairly easy, there was a lovely crowd of fellow runners and it was a great feeling to be pounding along with the marshalls giving encouragement, then crossing a finish line at the end! Great for the sense of self esteem and encouragement, couldn't recommend it more highly!