Done it!

[AliO1976]

That’s me, complete the nine weeks. Couldn’t be happier and intend to keep going! Does anyone have any tips for continuing after Couch to 5K?

[JaoJao]

Well done, that’s a great achievement.

Official advice is to consolidate for 3 weeks. Basically repeat week 9 for another 3 weeks to make it habitual.

[AliO1976 in reply to JaoJao]

Thank you, I would like to work on pace a bit more now! Loving running now! 😊

[Buddy34 Graduate]

Congratulations on completing c25k you must be so pleased well done 😊😊👏👏

[AliO1976 in reply to Buddy34]

Thank you. I am delighted. Just need to keep going now! 😊👍

[AlMorr Ambassador Graduate]

Congratulations to you AliO1976 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 🎓 🏃.

There are consolidation runs of 30 minutes then after that you can go onto the Stepping stones podcasts with Laura or the Bridge 210K podcasts if you wish to.

[AliO1976 in reply to AlMorr]

Thank you for this. Definitely going to keep going! 😊👍

[backintime Graduate]

Hi

Well done on graduating.

I did this morning too. I will consolidate for 3 weeks then look at ju-ju's magic running plan over on the bridge to 10k.

I don't run very fast so I still need to get to 5k even though I run the 30 mins. Then I am undecided whether to work on speed or increasing distance.

I have also found a parkrun in France - about 1.5 hours away, I may be tempted a couple of times and I will do one in August when I am in the UK

[Pugwash Graduate in reply to backintime]

I'm a big fan/advocate for Parkrun. It's so supportive, non-competitive and one runs/walks at one's own pace. I even enjoy receiving the Email sent out after each one where you can see your stats. Don't forget to take your barcode!

[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.

[AliO1976 in reply to IannodaTruffe]

Thank you so much for this. I’m same, I am running about 4K in 30 minutes so I’m going to try and improve my pace over next few weeks! 😊

[IannodaTruffe Mentor in reply to AliO1976]

Read the guide and rethink that one.

[BarbieW Graduate]

Very well done Ali!

I would suggest you Just consolidate for a few weeks whilst you decide what you need to do next. But don’t forget that you need to build strength into your running legs before doing anything too different.

[emsnina Graduate]

Well done - I too recently graduated and did my first park run this morning. I am not getting to 5K in 30 minutes yet. Iannoda's guide has some good tips in how to get faster (in time). For now I am enjoying being able to run for 30 minutes...