Graduation run

[albert13]

Did wk 9 run 3 today. Took 6 months because of pauses and injured knee. 64 yr old male, 14.5 stone - managed 4K in the 30, but kept going to 5k in 37.5 minutes. Question is dear readers, what next? Thoughts please!

[Debston Graduate]

Well done, albert13, huge congratulations 🎊 🥂 🥉 on your graduation 🎓! What next? A few consolidation runs and then I guess it is up to you to see what appeals. Do you want to run faster and work towards 5km in 30 minutes? Or try longer distances - maybe Bridge 2 10k? Or just keep running 3 times a week for enjoyment and fitness? You could enter a race, either in real life or a virtual one to give you a goal and keep you motivated. The main thing is to keep going, let us know how it goes!

[missanticrowd Graduate]

Well done! Massive achievement, especially to carry on despite setbacks!

[Hatman Graduate]

Congratulations Albert13. Apply for your Graduation badge quickly. In the May series. There’s a notice about it.

What do you want to do? Push on to 10K after some consolidation runs. I ran some extra runs with Laura week 9 repeats. Then go to Bridge to 10K?

I am a bit older than you and happy just to run 30 minutes 3 times a week to keep fit. I stayed with Laura’s podcast for C25K+Stepping Stones. 30 minute guided runs working on posture, breathing and foot position while watching foot speed.

I run a little better and faster now. Not as fast as you, but I am happy doing that. No rush to decide. Consolidate, stay within your safe limits and enjoy your running. Look at FAQ POSTS there are some afterC25K articles there with more ideas.

[Redcat19 Graduate]

Congratulations on completing C25K 🏃🏃🏃 I am about to start week 9. For now my aim is to improve my speed. Would love to think that one day I might achieve 5k in 30 minutes. I am currently running on a treadmill but hope to experience park run soon. Maybe park run may be a option for you?

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This guide to post C25K running was written just for you........ and every other graduate healthunlocked.com/couchto5...

Keep running, keep smiling.

[AlMorr Ambassador Graduate]

Congratulations to you Albert13 on completing C25K with week 9 run 3 and graduating.

After several 30 minutes post graduation consolidation runs you can either go on to the Stepping stones podcasts with Laura then the B210K podcasts.

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 🎓 🏃 😊