W9R3 Complete

[Dadthefish]

That’s it completed! I have to say I have really enjoyed it too, so double surprised, firstly that I completed it and second that it was actually enjoyable. Going to carry on three times weekly but try and increase speed as technically I’ve actually achieved ‘Couch to 3K’ not 5K but I guess it’s the running for 30-minutes that is what’s important. Thanks to all on here who have offered words of encouragement along the way, it all helps immensely 👍

[IannodaTruffe Mentor]

Very many congratulations on your graduation fellow runner.

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

Keep running, keep smiling.

[Dadthefish Graduate in reply to IannodaTruffe]

Thank you for that IannodaTruffe, and the guide, I will have a read.

[GoGo_JoJo Graduate]

Congratulations! Enjoy your achievement and your new ability 👍🏻😁

Maybe consider joining the other graduates on the Bridge to 10k forum, no pressure to run 10k but you'll see how others are progressing. Check out Strength and Flex too for other cross training ideas too!

[Dadthefish Graduate in reply to GoGo_JoJo]

Thank you GoGo_JoJo I will go that.

[Skeg Graduate]

Well done on completing what matters most - 30 mins running. The 5 - 10K Magic plan is worth a look even if not yet interested in going that distance as the training, tips and support will increase your 5K speed. You have the bonus over me of finding the running bit enjoyable, but I'm working on it. 🙂

[Dadthefish Graduate in reply to Skeg]

Thanks Skeg, I will have a look at that. Hope you learn to enjoy the running😉

[DottyF Graduate]

Brilliant well done I’ll be happy with couch to 3K 😊

[Dadthefish Graduate in reply to DottyF]

Thanks DottyF

[PolkaDot88]

Hi well done you 😁

I’m working on the same mind set! I’m happy to be running 30 mins straight & in time the distance will come. 😁

[Buddy34 Graduate]

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

[Dadthefish Graduate in reply to Buddy34]

Thanks Buddy34, I am very pleased indeed.

[Seaside22 Graduate]

Congratulations!! I think Couch to 3K would apply to rather a lot of us!

[Dadthefish Graduate in reply to Seaside22]

Haha thanks Seaside22

[AlMorr Ambassador Graduate]

Congratulations Dadthefish on graduating and completing week 9 run 3 of C25K 🎓 🏃🏾 👍

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the October graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍

[Dadthefish Graduate in reply to AlMorr]

Thanks AlMorr, I’ll do that👍

[Candy46]

Congratulations......so encouraging to hear. X

[Annieapple Administrator Graduate]

Well done!! It’s such a tremendous feeling to get over the line! 🥳🎉🎶🛎🙂

[Grannyhugs Graduate]

Congratulations and enjoy the trip to 5k - I reached it yesterday. Look forward to another wonderful achievement.

[Henry100 Graduate]

Well done not far behind you! Keep going 😊😊

[Bluepup1 Graduate]

Well done! Always good to see others on the podium (n yes, running for 30 mins is the idea) 🤗 x

[Zigas]

Congratulations to you. Happy running! All being well this week I will graduate on Sunday doing my favourite run of the week.

[Oldgirlruns Graduate]

Congratulations! Fantastic achievement and you should be proud of yourself. Couch to 3k seems to be pretty normal- I’m still nowhere near 5k and can’t imagine ever doing it in 30 minutes but I don’t mind. If I can do it at all I’ll count it as success! And each time you go out you’ll feel stronger so I’m sure you’ll get there soon! Happy running!👏👏👏🏆

[Confusedofaxminster Graduate]

Congratulations 👏🏃🎖️

[Vicjo Graduate]

Congratulations!

[Maisiecat1 Graduate]

Well done you. I've just started yesterday so all looking a bit daunting at the moment. Like yourself I would be pleased to even reach 3k. Keep going and enjoy!

[Puppy-love Graduate]

Congratulations! It’s a great achievement. 5k will come in time. I don’t remember the exact percentage, but I do know that most of us don’t reach 5k by graduation. It gives us something to aim for. Happy running.

[MummyTum Graduate]

Well done 👏👏👏 Brilliant to hear this 😀

[lesswobblypls]

I've graduated too... but I have to sloth jog for 38 mins to do 5k. When I started I couldn't "run" for 3.8 mins! I think this is a great programme..huge congrats on graduating!

[allyjo_82 Graduate]

Massive well done. I graduated last month and like you i run closer to 3k than 5, ive kept it up though and with map my run i can see my pace inproving. Or if im in the gym ill give myself little challenges, varying from one run to the next. So my last one was to do the whole 30 at a pace of 4.3, but sometimes i will set the pace lower abd challenge myself to do 5 minutes at 4.7. It seems to be working. Good luck. Xxx

[Dadthefish Graduate in reply to allyjo_82]

Well done to you too for graduating. I’ve been working my way from the beginning of week 6 again but at a 10% increase in speed so am working my way back up to 30 minutes at that pace. Whichever we are doing I guess the point is we’re still running which is what it’s all about.

[Run46 Graduate]

Fantastic Dadthefish, very well done!

And yes, most C25Kers aren't at 5K by week 9, I think only about 10 to 15 percent achieve it.

Distance usually comes during consolidation, if you keep running 3 times a week over a few weeks, then when you feel you can add a few minutes to one of your weekly runs. Eventually you'll be doing 2 x 30 minute runs and 1 longer 5K, however long that takes you.

Good luck and enjoy it 👍🏃‍♂️

[Dadthefish Graduate in reply to Run46]

Thanks Run46, that does make perfect sense. It’s reassuring to know I’m not the only one running at a slightly slower pace.

[Cside14 Graduate]

Well done. I’m starting week 9 tomorrow- going to be kind of sad to say goodbye to Michael but hey ho he’s done his job. Go and enjoy your achievement Graduate!

[Dadthefish Graduate in reply to Cside14]

Thanks very much and good luck with the final week.

[Franglaise Graduate]

Huge well done...great that you enjoy it too, keep it up

[Dadthefish Graduate in reply to Franglaise]

Thanks Fraglaise