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? 😉
W9R3 COMPLETED!!!!: I’ve finally completed C25K... - Couch to 5K
W9R3 COMPLETED!!!!
![Davo123 profile image](https://images.hu-production.be/avatars/3ee17645e74535f3e2ebf449717b8e57_small@2x_100x100.jpg)
![Davo123 profile image](https://images.hu-production.be/avatars/3ee17645e74535f3e2ebf449717b8e57_small@2x_100x100.jpg)
Congratulations, well done on the hard work. As far as advice all I can suggest is a Spa weekend?
![Oldfloss profile image](https://images.hu-production.be/avatars/105fc46b2ead0530d0e1540d94760674_small@2x_100x100.jpg)
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!
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?
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 profile image](https://images.hu-production.be/avatars/7b4704640cd814827c4ed633c234023f_small@2x_100x100.jpg)
healthunlocked.com/couchto5...
Congratulations- in addition to everything Oldfloss says, there are some wise words in this link.
🏃♂️👏🏻👏🏻🥂🍾🍻
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.
I can recommend parkrun, if you have one locally. 🏃♀️🏃♂️🏃♀️🏃♂️🏃♀️🐕🚶🏻♀️🐕🚶🏻♀️🚶♂️🚶🏻♀️🚶♂️
There is one locally on a Saturday, but I play golf on Saturdays. Who knows...I might start running instead of playing golf!!!!
Great run local is similar but on a Sunday. Not as widespread but here’s a link to check
![alisonr54 profile image](https://images.hu-production.be/avatars/97e44f7e03eb8cb2b2aaa3da2a20cb7f_small@2x_100x100.jpg)
Congratulations 👏 well done on graduating!
![AndyB111s profile image](https://images.hu-production.be/avatars/a4048cf85285f941e3798d61acead342_small@2x_100x100.jpg)
Well done sir! Good luck with your post-grad running journey 👍
![Davo123 profile image](https://images.hu-production.be/avatars/3ee17645e74535f3e2ebf449717b8e57_small@2x_100x100.jpg)
Thank you, kind sir!!
Looking forward to running even further - not too much, too soon though!!!
![ButtercupKid profile image](https://images.hu-production.be/avatars/348b8c9165b4883d270d8a0fe56c1118_small@2x_100x100.jpg)
Magic ! Go you 🥇⭐️⭐️⭐️ ! IannodaTruffe will soon send you the brilliant after-C25k post which will give you loads of new ideas. Keep us posted !
![AlMorr profile image](https://images.hu-production.be/avatars/f7a060d33970e6649631d36c85a1e2cf_small@2x_100x100.jpg)
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.
Fab achievement Davo!! Many congratulations 🎓🥇🍾🥂👏👏👏
![Davo123 profile image](https://images.hu-production.be/avatars/3ee17645e74535f3e2ebf449717b8e57_small@2x_100x100.jpg)
Thank you Oldlady57.
![Buddy34 profile image](https://images.hu-production.be/avatars/e08785ae53ff79fd7e4b23dae08aa3f3_small@2x_100x100.jpg)
Congratulations on completing c25k you must be so pleased well done 😊😊👏👏
![Vintage61 profile image](https://images.hu-production.be/avatars/fd4190215d349f616833400cca420efc_small@2x_100x100.jpg)
Flippin eck Davo, you aced it!!!! Well done 🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻
![Davo123 profile image](https://images.hu-production.be/avatars/3ee17645e74535f3e2ebf449717b8e57_small@2x_100x100.jpg)
Yep...I’m loving it!
![Tasha99 profile image](https://images.hu-production.be/avatars/9c52c882-c4de-4824-9b89-9bfda4ff7cb9_small@2x_100x100.jpg)
Bridge to 10k! Parkrun! Sign up to races! Join a club 👍🏽
![Getfitok profile image](https://images.hu-production.be/avatars/b63c752b41f42795f081ec8844ab80e8_small@2x_100x100.jpg)
Brilliant! Well done you 😀