W9R3 COMPLETED!!!!

[Davo123]

I’ve finally completed C25K. It was tough but thoroughly enjoyed every single second. Not only did I run for 30 minutes but managed to run the full 5K in 37:10. A big thank you to all you lot out there for the help and encouragement along the way. My only problem now is....what next? Any advice please my fellow athletes? 😉

[Aching_all_over]

Congratulations, well done on the hard work. As far as advice all I can suggest is a Spa weekend?

[Davo123 Graduate in reply to Aching_all_over]

LOL - Spa weekend would be really nice.

Thanks Ach...

[Oldfloss Administrator Graduate]

Congratulations.... and well done!

Now.. consolidation... more running.... lots of it..new routes, short routes... 30 minute runs and then add on some longer slow, relaxed runs... The ones that continue building onto what C25K has begun...your stamina and strength and the running legs

Then after a couple of weeks try the C25K+ podcasts.... they are challenging and fun..and take a look too at the pinned What Next post, lots of ideas there

But for now... some runs for pure joy and celebrate!

[Davo123 Graduate in reply to Oldfloss]

Thanks Oldfloss.

I run on a treadmill early morning due to the time I have to leave for work. Fridays I work from home so have a bit more time. Hence running the full 5K today. I'm wondering, should I repeat Week 9 runs as my consolidation? How long should I do that for before moving on to the podcasts?

[Oldfloss Administrator Graduate in reply to Davo123]

Well done you ..I always say mix the runs up..not just 30 minute ones.. a couple of weeks..at least..30 minute ones, a shorter one and maybe a longer relaxed run.then try the podcasts...they are different..and do help the discipline in our running.

I got into a pattern of a short run..say 3K...then at least a 5K..and then Sunday has always been my long,see where I get to, run.

[Dexy5 Graduate]

healthunlocked.com/couchto5...

Congratulations- in addition to everything Oldfloss says, there are some wise words in this link.

🏃‍♂️👏🏻👏🏻🥂🍾🍻

[Davo123 Graduate in reply to Dexy5]

Cheers Dex... I'l check out that link later. Hopefully it'll give me a few pointers. I've never considered myself a runner, until now. In fact, today was probably my 1st ever 5K run. Just want to keep at it now.

[Dexy5 Graduate in reply to Davo123]

I can recommend parkrun, if you have one locally. 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🐕🚶🏻‍♀️🐕🚶🏻‍♀️🚶‍♂️🚶🏻‍♀️🚶‍♂️

[Davo123 Graduate in reply to Dexy5]

There is one locally on a Saturday, but I play golf on Saturdays. Who knows...I might start running instead of playing golf!!!!

[Dexy5 Graduate in reply to Davo123]

It’s a slippery slope - saturdays will never be the same again!

[Tasha99 Graduate in reply to Davo123]

Great run local is similar but on a Sunday. Not as widespread but here’s a link to check

greatrunlocal.org/

[Dalmorangie Graduate]

👏👏👏 top man, well done mate! Must be a great feeling.

[Davo123 Graduate in reply to Dalmorangie]

Thanks Dal... Feels great!!

[alisonr54 Graduate]

Congratulations 👏 well done on graduating!

[Davo123 Graduate in reply to alisonr54]

Thanks Ali...

[AndyB111s Graduate]

Well done sir! Good luck with your post-grad running journey 👍

[Davo123 Graduate]

Thank you, kind sir!!

Looking forward to running even further - not too much, too soon though!!!

[ButtercupKid Graduate]

Magic ! Go you 🥇⭐️⭐️⭐️ ! IannodaTruffe will soon send you the brilliant after-C25k post which will give you loads of new ideas. Keep us posted !

[Davo123 Graduate in reply to ButtercupKid]

Thanks Butt.... (sounded like a right Taff then!)

I look forward to receiving that from Iann...

I certainly will keep you posted.

[ButtercupKid Graduate in reply to Davo123]

Great ! Looking forward to watching your progress. Have fun out there !

[Oldfloss Administrator Graduate in reply to Davo123]

It's the link Dexy sent you

[AlMorr Ambassador Graduate]

Congratulations to you Davo123 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 July healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated,

Oldfloss is an administrator but you still must go to the above official site to tell the administrators to get your badge.

[Davo123 Graduate in reply to AlMorr]

Ok thanks Almorr. Although that was the first thing I did after my run (even before a shower!!). Missus wasn't happy...I was dripping sweat all over the kitchen floor!!!

[Oldlady57]

Fab achievement Davo!! Many congratulations 🎓🥇🍾🥂👏👏👏

[Davo123 Graduate]

Thank you Oldlady57.

[Buddy34 Graduate]

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

[WC8334 Graduate]

Congratulations

[Davo123 Graduate in reply to WC8334]

👍

[Vintage61 Graduate]

Flippin eck Davo, you aced it!!!! Well done 🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

[Davo123 Graduate in reply to Vintage61]

Thanks Vin. I’m gonna reward myself with a few 🍺 tonight

[Vintage61 Graduate in reply to Davo123]

Sounds like you deserve it. I managed 5k with a tiny bit of walking this morning. Feel amazing , it’s great this lark isn’t it!

[Davo123 Graduate]

Yep...I’m loving it!

[Tasha99 Graduate]

Bridge to 10k! Parkrun! Sign up to races! Join a club 👍🏽

[Getfitok Graduate]

Brilliant! Well done you 😀