Graduation

[ScottJB]

So I graduated tonight and what a feeling. It’s taken me about 12 weeks due to repeating a few runs and having a week off due to hols, but I’ve done it.

I managed between 4.6 and 4.7km on these week 9 runs, I was so tempted to go for that final few hundred metres tonight, but the heat had done me in. Hopefully the elusive 5km will come in the the next week weeks.

What have I learnt? There have been times when I thought it was too easy (weeks 1-3) and can see how tempting it is for some to rush through the programme and not have rest days, but I soon learnt it’s not about leaving you red faced and gasping for breath, it’s all about building your fitness and stamina. And on the flip side on the not so good runs, I’ve beat myself up about it and been desperate to go out the next night to put it right.

Thankfully I’ve stuck the advice on here. Keep it slow and steady, rest days are a must, everyone has a bad run so put them behind you. Repeat runs by all means but stick to the programme, because it absolutely works.

Goals for this year - Keep running 3 times a week, achieve a sub 30 min 5km and move on to a 10km plan.

Thanks once again to this forum for the advice and encouragement. And good luck.

[notquiteretired Graduate]

congratulations graduating ScottjB well done 🙌🍾🏅

[Ckj06 Graduate]

Me too, just done my graduation run. Well done to us 🍾

[Couchpotato2 Graduate in reply to Ckj06]

Well done to both of you! Happy graduation celebrations

[AlMorr Ambassador Graduate]

Good post from you ScottJB and congratulations on graduating from C25K, well done. 😊 🏃 🎓

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the July healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃 😊

[ButtercupKid Graduate]

Brilliant ! Massive congratulations ScottJB 🥇⭐️⭐️⭐️

[Buddy34 Graduate]

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

[Debston Graduate]

Woohoo and congratulations, ScottJB! 🎊 🎉 🎈 🏃 🎓 🥉 🏆 Well done you, and great post, wonderful advice for anyone just starting out or considering starting.

[Zebadee1 Graduate]

Congratulations! Such a great achievement 🥳🎉

[UnfitNoMore Graduate]

Congratulations. That 5k is ready for its ass kicking when you want to... celebrate this... have a couple of nice recovery runs and then go get another milestone to celebrate... we all like to party! Live your current plan... enjoy some consolidation and then that trip to 10k

[backintime Graduate]

Well done ! Big congratulations !

The 5k will be there soon, you are much closer than I was when I graduated

[Oldfloss Administrator Graduate]

Huge well done you...!!

Now....consolidation is the name of the game...new routes, 30 minute runs... shorter runs and, begin to add in some, longer see where you get to, runs... They are the ones which continue what C25K has begun.

The long slow runs which build up stamina and strength.. both of which are so necessary for the longer distances.

Do up your non impact exercise too on some of your rest days... and then after a couple of weeks maybe move across to Bridge to 10K to see where to go to next!

But for now... celebrate and bask in the well deserved glory!

[Hidden]

Well done ScottJB 👏👌✌

[Blackcat66 Graduate]

Brilliant! Well done, and good advice too.

[Serenity0365 Graduate]

Thanks ScottJB, well done. I am doing the same as you regarding "Goals for this year". What a journey we are on!

[Run46 Graduate]

Whoop whoop, well done you 🎉, 5K next and then onwards and upwards for you 😁