Nailed it !!!

[towardsfitness]

I completed my W9R3 this morning and feel absolutely elated. From W8 I actually managed to add an extra few mins into my running.

In my final run I was determined to complete 5kms which I did in about 41mins

For someone who has never run for 20+ years, this is a massive push. Thanks to C25K and all the wonderful motivators in this group.

My two pennies:

1. As you may have already heard a 100 times, keep it SLOW... You can worry about pace once you graduate. This is the best advise I received. I only did 3.8kms in 30 mins. I am now confident I can build on top of what I achieved

2. If you run outdoors, you may see older/plumpy folks overtake you. Do not get upset with yourself

3. C25K is no magic wand. You need a strong determination to graduate and the programs acts as a stepping stone.

4. You may experience ache/tiredness sometimes throughout your day. Once your body gets used to running, these will go away.

5. If required, take an additional day of rest between your runs. But, do not use this as an excuse to put off your runs

6. I read mouth breathing helps and this reduced my gasps especially during long runs

[Buddy34 Graduate]

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

[RunningMigster Graduate]

🥂🍾🥂

Awesome, really well done and some great advice too boot.

You must be so, so proud, as you should be!

[Speedy60 Graduate]

Congratulations and well done 👏👍🥂🍾

Very wise words. 👍

[Elfe5 Graduate]

Woohoo! Very well done! 😄🎉🎉🎉👏👏👏😄

Now for consolidation & planning the next part Of your running adventure.

Remember only to build up very gradually, (no more than a 10% increase of your weekly total time per week) - it is easy to get carried away with excitement and then land on the IC with an unwanted injury. 😄

[Marfwarbler Graduate]

Well done, great work! And thanks for your tips, really useful!

[Getfitok Graduate]

Brilliant! Well done you 👣👣👣