I did it! Couch to 5k ✅

[RunRach]

Just back from my final run week 9 run 3 😀👩‍🎓

Mixture of feeling happy I have achieved this but daunted about the future for me and running... what now?

At the start of every run my overwhelming thought is will I be able to finish this run? I guess what I’d like next as well as getting stronger and perhaps a bit faster is to believe I can and will finish every run I do!

My worry is I have got myself physically fit before then let it slide I don’t want the same to happen with running! I guess it’s about setting goals?

I have loved the structure of this programme and am a bit daunted by what next?

Please share your thoughts/advice with me!

[George24]

Congratulations! I’m still a newbie at week 2 so no advice but wanted to say that’s amazing and keep at it if it makes you happy 😃

[ChrisWhatmough]

Congratulations on your graduation 🥳

Do couch to 10k now. That my plan for when (IF) I graduate

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9 and graduating, the advice for graduates is to run several 30 minute consolidation runs before you think of what you want to run next, then there are three C25K+ podcasts with Laura before you think of a number of Bridge to 10K podcasts you could choose from if you want to run a 10K.

By the way, to get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the August graduation Healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃 😊

[Skeg Graduate]

Congrats. I've done 6 runs since graduation. I was unsure at first what direction to take but along came different thoughts of which I'm trying or intend to - quicker , longer, hills, park runs, just for fun. Main thing find something you like and go for it.

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This was written just for you healthunlocked.com/couchto5...

Keep running, keep smiling.

[Jell6 Graduate]

Firstly, congratulations 🍾🎈🎉🎈🍾

Secondly... enjoy your achievement

Thirdly, what's the rush?!!

Consolidate for a few weeks ( 3 x 30 minutes) let your new running legs continue to develop, then see how you feel. You don't have to do anything different, but you can if you want to.

Personally it took me several months before I stepped up to 10 km. I haven't done it since, but I might do it again (

when the weather is cooler perhaps)

Some of my VRB's are doing 18+km # cheekychipmunks .

My point is, pushing too soon, may push you away from running.

Keep fit, enjoy keeping fit.

Well done 😊

[Buddy34 Graduate]

Congratulations on completing c25k you must be so pleased . For the next 3 or 4 weeks continue running 30 minutes 3x per week. After that you could try adding a small bit of distance on to one of your runs . Keep posting on here also. Well done you 😊😊👏👏👏👏👏

[Granspeed Graduate]

Well done & congratulations! Enjoy that glow of achievement. 🎉👏🏼🎉

The excellent reference from IannodaTruffe will give you good ideas for things to try over the next few weeks to consolidate what you’ve done in the last nine weeks. I really enjoyed trying different routes and focusing sometimes on hills or getting off into the countryside.

I would say be careful not to push too much at first. You’ve come a long way in a short time and some people who rush onwards too fast do have injuries. Not trying to be gloomy! Just a reminder.

My next big thing was to use the Magic Plan over on Bridge to 10k to increase my running time safely. I’ve just got to an hour, after various family visits & vacation interruptions.

Whatever you do, have fun! And keep posting. We all get our ideas and inspiration from other runners on here. 😄👍🎉

[Kevtrev]

Congratulations that’s fantastic news graduating is a great feeling 👏👏👏👏

Now you need to run consolidation runs 4-6 weeks 30min runs. Park run is a must do it’s free friendly and fun but you need to register first and print of your barcode. Also you need goals this is the key so I would run a event 5k race obviously after you’re consolidation runs and maybe train for 10K this will improve your pace and endurance so don’t rush take your time you have the rest of your life to run and distance training will improve your pace and endurance happy running now you should join bridge to 10K forum 😉🏁🏆🏅👏👏👏👏👍👍

[RunRach Graduate]

Thank you for your post 😃 how can I join the bridge to 5k community?

[BarbieW Graduate in reply to RunRach]

Pinned posts top right of screen “couch to 5k graduate?.......

will get you there.

And many congratulations on your graduation hope you are feeling well grand!

Don’t rush though, do the consolidation bit first for a few weeks, your running legs are still fairly novice so they need to strengthen up a bit.

[UnfitNoMore Graduate]

Congratulations! You’ll have many more running adventures, no rush to start the next one. Enjoy some consolidation and allow the runs to become easier. Celebrate well too!

[Oldfloss Administrator Graduate]

Huge well done you... follow the link from IannodaTruffe ..

[Hidden]

Grand news! Are you going to ParkRun next?