I’ve done it πŸ‘πŸ‘πŸ‘go me!: Just done my last run... - Couch to 5K

Couch to 5K
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I’ve done it πŸ‘πŸ‘πŸ‘go me!

MrsCDN
MrsCDNGraduate
β€’15 Replies

Just done my last run. Knee still sore, so resting it until Monday when I’ll start freestyle πŸ˜†. I so wanted to finish in July. I started 7th June. The day before my 52 birthday. Any advice on what’s next. I know there’s stuff to read, but experience is so much better. Thank to everyone, such great support.

15 Replies
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AlMorr
AlMorrGraduate

Congratulations to you MrsCDN on completing C25K with week 9 run 3 and graduating, well done. 😊 πŸƒ πŸŽ“

To get your graduation πŸŽ“ badge and the word GRADUATE πŸŽ“ 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 πŸŽ“ πŸƒ 😊

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MrsCDN
MrsCDNGraduate
in reply to AlMorr

Thank you. That’s the first thing I did ☺️

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AlMorr
AlMorrGraduate
in reply to MrsCDN

It's there now πŸ‘ πŸƒ πŸŽ“

1 like
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LukeAndrew
LukeAndrewGraduate
in reply to AlMorr

Didn’t know this was a thing!

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AlMorr
AlMorrGraduate
in reply to LukeAndrew

"Thing" being telling the administrators that she graduated from C25K.

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backintime
backintimeGraduate

Well done and congratulations!

The general suggestion is to repeat week 9 2-3 times (I did 3) to consolidate and just get that 30 mins into your legs.

Then there are lots of things you can do, you can do your own thing, or you can push on distance, or you can push on speed (I found pushing on distance helped my speed all by itself).

You can head on over to the Bridge to 10K forum where there are lots of familiar faces no doubt, and look at juju's magic running plan which is an 8 week plan to get you to 10K (or you can do it for time and push to 60mins running).

There are the stepping stones podcasts which can be used for speed or stamina

nhs.uk/live-well/exercise/c...

but do consolidate your 30 mins running before pushing on to longer or quicker things

2 likes
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AndyB111s
AndyB111sGraduate

Congratulations!! πŸ‘πŸ‘πŸƒβ€β™€οΈπŸ‘πŸ‘πŸŽ“

Go you indeed πŸ‘

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LUHAN
LUHANGraduate

Congratulations!!!

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Bedlinen
BedlinenGraduate

Well done! I finished mine in May and still can't believe it. It was mentioned that if you let the administrators know you have completed W9R3 of C25K, you will get your graduation badge, next to your name, I see you already have yours, will I automatically get mine this way or do I have to contact them separately. I'm 59 this year and I truly never thought I could do it. Well done again, and keep it up x

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MrsCDN
MrsCDNGraduate
in reply to Bedlinen

You need to contact them. There’s a message on the pinned posts

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Bedlinen
BedlinenGraduate
in reply to MrsCDN

Thankyou, I'm all new to this x

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Debston
DebstonGraduate

Woohoo, MrsCDN - congratulations 🎊 πŸ₯‚ πŸ₯‰ πŸŽ“ πŸƒ πŸ† πŸŽ‰ 🎈! As others have said, consolidate with some more 30 minute runs and some that are just fun, see where you get to runs, enjoying the scenery. Don't try to push yourself too hard too soon, just enjoy yourself!

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Buddy34
Buddy34Graduate

Congratulations on completing c25k you must be so pleased well done. For the next few weeks just do 3x 30 minute runs . For me I do a 20 ,30 and 40 minute run. But it's totally up to you πŸ˜ŠπŸ˜ŠπŸ‘πŸ‘πŸ‘πŸ‘πŸ‘

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IannodaTruffe
IannodaTruffeAdministrator

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5... and is based on my experience.

Keep running, keep smiling

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Aspiring_runner

Congratulations πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ₯³πŸ‘©β€πŸŽ“

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