Wow... I’ve done it!

[Mpl001]

Not posted before, but feeling pretty chuffed. Just completed the final run and graduated. Managed to go 5.25k in the 30 mins which was a big surprise as my other 2 runs this week were only about 4.8k. I’d changed my route for the last one to avoid hills which must have been the reason... but hey, it all counts! I did this program to lose some weight and get fitter, and I’ve done both.

If I can do it, anyone can, as I’d not done anything like this ever, and I’m only a few years shy of 60.

Just need to keep it up now...For other graduates... how do you motivate yourself to carry on?

[Buddy34 Graduate]

Congratulations on completing c25k you must be so pleased well done 😊😊👏👏My motivation for keeping going was the improvement in my fitness and weight loss and all the hard work it had taken to get to the end and being able to run 30 minutes non stop . Good luck 😊

[Mpl001 in reply to Buddy34]

Thanks... for the kind words, I still need to lose weight, and hopefully the scales will motivate!

[Buddy34 Graduate in reply to Mpl001]

The scales don't give the full picture. Sometimes I wasn't having much weight loss but having a change in body shape was really noticeable. Be very mindful of what you're eating. 6 days out of 7 I'm still eating 1500 calories I use an app on my phone. Good luck 😊

[IannodaTruffe Mentor]

Welcome to the forum and many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Mpl001 in reply to IannodaTruffe]

Thanks... that post is great and is just what I need, Will continue at 5k for a while, then maybe go for the bridge to 10k. I think I need a target to aim at.

[steviej99 Graduate]

Well done Mpl001 that's great and running over 5k in 30 minutes is amazing and something most graduates can't do! My motivation to continue is the tremendous benefits it brings to my health especially when I look at my couch bound contemporaries who suffer from middle age spread, aching joints and worse! Setting a new target - like 10k is great but please be patient - follow a plan and stick to it - don't get overexcited and over ambitious (like I did) because injury lies around the corner. Remember that this is a long term thing and slow and steady training is the best way to build up your strength and stamina. Congrats again on graduating!!

[LeeU Graduate]

Well done on completing the program, you now need to consolidate your progress, 3-4 weeks of 3x 30 minute runs, don't worry about the speed of the runs, if you did over 5k in 30 minutes then you are fast enough as it is for now.

You can decide where you go from here, you can continue to run 3x 30 minutes per week, maybe do a ParkRun if there is one local to you or you can continue adding 10% (of time) to one run per week and aim for either 60 minutes or 10k, you can still do ParkRuns, etc, obviously but now the choice is yours, it's your journey.