So I told myself a few weeks back that because I was slightly off the pace needed to do the 5K in 30mins that If I felt right and my body felt right on the final run I would go for the 5K regardless of time and what can I say everything went perfect.
I set my route out before I went so I wouldn’t keep getting distracted by checking my distance, got into my stride fairly quickly and just held it all the way. The amazing thing is I felt I could have kept going 😊
I have to say this has been one of the most positive things I have ever done in my life. To all those that are starting out or part of the way through, keep at it, cause 9 short weeks ago I could barely run a minute.
To all those who have shown me kindness, shared advice and supported me all the way through, you’re all amazing, thank you ❤️
Written by
Dtay1978
Graduate
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Congratulations on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾 👍
To get your graduation badge and the word GRADUATE🎓 next to your username leave a message on the June 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🎓
When you start consolidation runs you will also notice slight changes . It’s a little magical without you knowing .
Think back to week 1R1 and how far you are along on your journey!
Don’t go for speed , go out for enjoyment . Keep it slow and steady, in a few weeks you will notice you have more stamina and your fitter . Lungs expand and actually feel great .
Your have good and bad days too.
Good days run a minute or two longer . Bad days , come home. It’s just not a good day to run. My neighbour, a marathon runner taught me this .
It’s worked for me. I sometime take two-days off too.
Enjoy your runs and here’s to Parkruns when they return 🐾
I'm so happy to see this post and so proud of you! What a huge achievement and to top it all, the full 5k too, amazing! 🏃♂️🥳🤩
You're so supportive and encouraging to everyone on here, I always look forward to your comments on my posts and so it's wonderful that you've now completed the programme and in style! Enjoy the feeling, bet you'll still be grinning for days to come 😁
Congratulations! That is amazing! I have my final run tomorrow or Wednesday (depending on the pollen/asthma situation). Agree with you, this programme is amazing, and never could have got this far without this forum.
I think most of us felt like that. Each week I would look at the next and think it was impossible. At one point I thought a 5 min run was impossible and now when Laura tells me I have 5 mins left, I am surprised it has gone so quickly.
For the first time I am not dreading next week cos I know I can do it, and you will feel that way too in a few weeks!
Well done on actually running the 5k. I too have just planned a 5k route as didn't quite achieve the full 5k on completion of the plan yesterday. It will take as long as it takes but that's going to be the next challenge
Wow, congratulations!! 🥳🥳🥳 what a big achievement, well done. It is indeed a life changing program and this forum is amazing.
Now enjoy the Graduation 🎓 and add some new things on consolidation runs, maybe a new route, an extra minute, a new gear, something that works for you. And smile to others, it’s amazing what you get back 🤗😊
Well done, good going for graduation, I felt better on W9R2 so did 5kms, 38 mins, stopped as soon as Michael said that's it on graduation day. 4 weeks on and some days are hard. I left 3 days between runs as got so wet last week and cut short my run. But today got under 7mins per km. 6.57 actually. And I thought it was tough and I was going slower, just goes to show keep going and you get fitter without trying much harder. 😎🥂
Congratulations, be proud of your achievement. I’m just a wee bit behind you having just run wk9r1 this morning and am avidly reading all the r3 successes for inspiration. I definitely won’t complete anywhere near 5k in the 30 mins but great to read you made the switch up because it felt right at the time . Am hoping for something similar once I graduate . Fantastic job , well done!
Fantastic news! It's a great achievement and you should be proud of yourself. I graduated over two weeks ago and am now doing 6k at my own pace. I'm noticing that my speed is increasing without knowing it!
Keep at it. Doing the Week 9 runs for a while gets you through the post C25K lull! Great work!
So much love guys, you truly are an amazing bunch ❤️
For those still going and seeking advice, the biggest thing I’ve learned along the way is to be comfortable.
What does comfortable even mean? Well to me I judge it based on two things.
Is my breathing ok? Can I hold a conversation while I run? Can I breathe in and push my stomach out at the same time? Two things the app actually teaches us.
Is my body in any ‘unexpected’ pain? A little tidbit I picked up when starting the gym just before lockdown, dull aches are usually fine, sharp shooting pains however are not.
Know your body and look after it and it will usually see you right 😊
Well done 👍💪I’m in a similar place final run to graduate on Wednesday. I’m going to graduate at 30 minutes running & then do the consolidation runs to get to 5k. Your comments have been very helpful. Keep on Running
Inspirational, thank you. I’m on week 7 completed run 1 today, it wasn’t easy but I did it! Can’t believe I’m 2/3 of the way through, so nice to hear you were like me and couldn’t run a minute when you started!
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👩🎓 graduation day!!! 🍾
Graduation Day 🎉🎉🎉🎉
Graduation day 👩🏻🎓 
Graduation day has arrived 
