W9 R3 done! Graduated! What a fantastic feeling! Big thanks to C25K for an incredible App, to Michael Johnson for the company and encouragement, to Radiohead’s Kid A for the tunes, and for all the support and encouragement from you good folks in the C25K community. For me weeks 3 & 4 were the toughest, and the highlight was W5 R3 - the first 20 minute run, it was only then that I began to believe I could complete the course! My advice to everyone on this journey is keep believing, and trust the programme! Right now I feel a bit sad that it is over, but looking forward to the next stage of my running adventure. Good luck to everyone for your next run, you can do it!
Graduated 🍾🍾🍾: W9 R3 done! Graduated! What a... - Couch to 5K
Graduated 🍾🍾🍾
BuzzybeezeGraduate
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Buzzybeeze
Graduate
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116 Replies
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AlMorrAmbassadorGraduate
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 🎓 🏃🏾 👍
Thank you. I've done just that. I look forward to getting my badge!
CouchphoenixGraduate
Congratulations Buzzybeeze it’s a great feeling isn’t it, well done 👏🏻👏🏻🏆🏃♂️
Thank you!
Hareshaw-GrannyGraduate
What an amazing achievement, it’s a great feeling, v well done.🏅⭐️👍
Thank you! Congratulations to you too!
🏃🏻♂️🍾🎉
Thanks for that, my 1st consolidation run in morning, alarm set for stupid o’clock.
🤣👍😎Good luck!
Birdlady64Graduate
Congratulations 🎉🥳
It feels good doesn't it?
Onwards to consolation 🙂
Agree with you totally about week 5 run 3 - you start to believe it is achievable. This plan and this forum makes it happen for so many of us!
Thank you! Congratulations to you too!
Thanks 😊
How’s your post C25K running going? I’ve got my first consolidation run today. I’m going to try a Nike Run Club 5k run, and I’m hoping to do it below 35mins, but won’t be too disappointed if it’s longer 👍
Done 3 30 minutes consolidation runs so far just with my music. Nothing amazing but went ok - I think. It may be getting a little easier but last week things were all over the shop due to the heat. Hopefully it will be better this week.
Hope you got on ok with the Nike run club - 35 minutes would be a good time👍
Yes, it was really hot last week. Nike Run Club run was OK. I missed Michael Johnson, but am keen to break out from the C25K comfort blanket now. Managed to do my first full 5k run (furthest I’ve run since 1980s 🤣). Did it in 37:02, slower than my usual pace, but a decent benchmark to work from. I’m breaking in a new pair of shoes (graduation present from my wife and kids 😊) so maybe that slowed me down a bit? Good luck with your next run!
GrannyasboGraduate
Woo hoo. Congratulations 👏👏👏👏. Well done. Hard on your heels. Will get there soon.
Celebrate and enjoy achievement. 😀👍👏🎉
Thank you! It'll be you soon, too!
When is your next run? Let me know how you get on 👍🏃🏻♂️😎
Just done it! Will post it now. 😀🐌
Well done you! I’m 3 runs behind you and still unsure if I can make it. But your post is inspiring and I’m so chuffed you’ve got there. Keep going!
I promise you, you can do it. If you’ve completed W8 you can absolutely do it. Believe that you can, trust the programme, and you’ll be there before you know it! Good luck 👍🏃🏻♂️💪
58soon, that must mean you’re back in the game from injury, fantastic news! 😀👍👏🏻
Yeah! I repeated W8R3 today and it felt so much better. Actually carried on for 1 min more, so am sort of half way between W8 & W9. Feel ready now to go for it next week. Really wanted to graduate by my birthday a week on Weds..... maybe I can!
Fantastic! Well done! You can do it! You are so close now! We’re all rooting for you! Good luck and happy running !
👍🏃🏻♂️😎
Thismumcan_runGraduate
Fantastic, congratulations! 😎
Totally agree on the toughest weeks and the highlight run of week 5.
Thank you, are you about to graduate too? When is your run?
It’s tomorrow 😀
Should be a bit cooler tomorrow, Good luck!
Did you run? How did it go?
Best run out of them all and faster too funnily enough! 🤣
Woohoo 👍
Dtay1978Graduate
Only done one so far due to the heat, going out again tomorrow 😊
Good luck! looks like it'll be a bit cooler tomorrow.
UnfitNoMoreGraduate
Congratulations! Week 5 was my favourite, it’s so empowering! Celebrate your achievement well, enjoy consolidation and all your future running adventures.
Thank you!
Jim_GrayGraduate
Don’t be sad cos it isn’t all over. It’s the end of the beginning.
I’ve done 5km runs every other day since graduating two weeks ago and am really enjoying consolidating everything that cto5k has taught me about myself.
Congratulations.
Dutch-FraggleGraduate
Congratulations ❤️ brilliant 🏆⭐
I'm just done wk 4 found it tough will start wk 5 and see how get on your comment re wk 4 and 5 have spurred me on not to quit ...
Don’t quit! I found some of those early weeks really hard, but then it all seems to come together! Believe in yourself, and trust the programme! You can do it! I promise you that all the struggle will seem worth it. Just take it slow, and when necessary, even slower! Good luck!
When is your next run? Let me know how you get on. Good luck, you can do it 👍
Tomorrow morning will be day 1 week 5...
Meant to have been this morning but after family drama leaving me at a hospital bedside all Friday into Saturday and being awake for 36 hrs straight...funnily enough I couldn't face it today ... so delayed to Monday..
Will keep going ..
Are u still buzzing after completing..
Ouch! Sounds like a tough weekend! I hope everything turns out OK. Hope you can get some good rest so that you can enjoy your run on Monday. Good luck! Let me know how you get on.
👍🏃🏻♂️😎
Day 1 Week 5 Done... 🥵 🏃♀️ blooming woke to sounds of howling winds and thought oh nooo going to be impossible to run in this but dressed n head out and guess what completed it... slower pace today but chuffed I did it...Thanks for encouragement and advice to take it steady 👍
Fantastic, well done! I find getting out the door is the toughest part, sometimes 😂. Well done for braving the elements! You are doing great! Keep it up 👍. Nice and steady is definitely the way to go. You can do this 👍🏃🏻♂️😁
TotalNewbie1Graduate
Congratulations - such a great feeling. I felt a little flat once it had finished so get where you are coming from.
Enjoy the next chapter of your running, whatever that may be.
Yes, I am a little sad, just a little, but very excited about my ongoing running adventure!
I'm just about to start week 5... Any tips?
Don't read too far ahead, trust the programme, stay well hydrated, make sure you have enough rest in between runs, do the dynamic stretches before you go out and then do the held stretches when you get back. You should be OK, Good Luck!
Thank you x
Start low, and slow down even more if you need to. I really enjoyed week 5! You can do it!
Thanks x
HforrunGraduate
Congratulations 😀. I’m doing week 9 run 2 this morning. I had to repeat run 1 but hoping today goes well 🤞🏻
Good luck for today! You are almost there! Thank you for your good wishes!
Thank you, I did it 😀. Felt easier than Thursday run s hopefully the next run will feel easier too. Then onto the next goal. I’m not giving this fitness up 😍
Fantastic! Well done! Almost there now! Good luck, enjoy your running!
👍🏃🏻♂️😎
RWgirlGraduate
Congratulations - it’s a great high when you finish so well done!
Thank you, yes, it feels great!
Congrats!
Personally I only feel comfortable with my training after the 3rd kilometer. Before that it`s all about complaining and laziness on my mind. 
Have a nice weekend.
Thank you! Yes, I feel more comfortable further into each run too. I had a couple of runs where the nagging demons of doubt got to me, but luckily managed to continue. Good luck for your future running!
linzi7478Graduate
Huge well done and congratulations🥂Enjoy the feeling and sense of achievement. I'm hoping to do my last run today too so fingers crossed I'll see you at the finish line. Totally get the feeling of sadness you mention, but that's why we need to get onto a consolidation prog and keep going to the next goal. Bask in your success xxx
Thank you! Good luck for your final run! You are so close now. What an achievement!
Did you do the run? How did it go?
Yes, final run done and dusted, a day late and a slow one but done all the same! X
Fantastic! Well done! Onwards & upwards! 👍🏃🏻♂️😎
Gannet1Graduate
Congratulations Buzzybeeze, you did it! 🏆🤸♂️👍 How’s the head this morning? 😁 So pleased for your achievement. Will forward to hearing about your consolidation and future plans for your running! 😊🏃♀️🐢
Thank you. Good luck to you for the rest of the programme. You are so close now - soon be your graduation! 👍🏃🏻♂️😎
Thank you! One week to go! 😊🙏🏻 🏃♀️🐢
Congratulations 👍...and thank you for the inspiration...my next run is W5R3 so really looking forward to it! ☺️
Thank you. I loved W5R3. It seemed such a huge step up. I was quite emotional and very happy when I completed it, and it all went pretty well. Some good advice that I applied to that run, and all of the runs is, start slow, and then slow down further if you need to! You can do it! Good luck
👍🏃🏻♂️😎
Piper5kGraduate
Congratulations.
Well done.
Thank you. You are very close too! Good luck for your final runs!
👍🏃🏻♂️😎
Oh well done! Must feel great and a good, healthy positive way to spend lockdown.
I did it once 2 years ago , and after a prolonged ankle injury and op , I'm back on it and so grateful to be mobile .
I'm on week 3 and just done run 3 ( I've repeated run 3 twice as I couldn't do the whole 3 mins in the heat ) I managed it last night. I'll bear in mind your words when I start week 4 tomorrow.
Happy running 🌈
Thank you! Well done on completing week three! Some of those runs are tough when you are building up the time run, but just trust the program and believe. Take it slow, and slow down further if you need to. Good luck! You can do this!
👍🏃🏻♂️😎
Thank you so much
JamicharlaGraduate
Amazing! Congrats 🤗
Tinytears60Graduate
Yes yes YES!
I bow to your awesomeness! 🙌
You must feel 10 feet tall ( or perhaps you are already tall... that coming from a 4ft 11 little person)
Really well done! 👏👏👏🏆
Yes, feels great! It’ll be you soon! Good luck for the rest of the program!
👍🏃🏻♂️😎
Thank you 🙏🏻 enjoy the feeling! 🏆
I’m elated for you. I am doing w5r3 tomorrow. Thanks for your words of wisdom. Don’t feel down just keep on running! Ps great taste in music 😊
Thank you! I loved W5R3. What a feeling when Michael Johnson told me I’d done it! It seems a big step up, but the program so far means you are ready. Good luck! You’ll love it!
👍🏃🏻♂️😎
Kid A is the perfect running music for me, I just zone out, and keep putting one foot in front of the other. The lyric “I’m not here, this is not happening” always makes me smile 🤣
👍🏃🏻♂️😎
Did you do W5 R3 yet? How did it go?
Sure did. Been a busy day! Got out early so lovely and fresh with quite a strong wind. I decided to include a gentle incline for good measure. Stayed mentally focused and surprised how quick it went. Decided to carry on a bit more. Good brisk walk to finish off. Been to beach too today. Thankful quietly as its quite windy. My trusted Otto always encouraging me to go for it 🐾🐾
Fantastic! Well done. When I completed W5R3 I began to believe that it would be possible for me to complete the programme, and I’m sure you can too! Well done on the incline - that’s something that I’ve avoided so far 🤣. Good old Otto, does he just run alongside you? Good luck for your next run. Some people have struggled with W6R1, I just took it really steadily, and it went fine.
Otto is brilliant. Will run beside me, catch ip with me or sprint off. His stamina and agility amazes me! I listened to what is expected of me w6r1 and it sounded like I was redoing w5 r2. Run 8 mins/5 min walk Run 8. Will listen again
Well done I still have that very last run to complete ! but back to work and the poor weather today just putting me off and it’s been going so well
Thank you! Good luck for your last run! Almost there!
👍🏃🏻♂️😎
Did you do the run yet? How did it go?
WhippetywhipGraduate
It's my W5R3 on Monday. I'll keep reminding myself that it was your favourite!
You will love it. Start slow, and slow down further if you need to. Just keep putting one foot in front of the other. Trust the program, you are ready for this!
👍🏃🏻♂️😎
Thanks! I'm strangely looking forward to it as the 20 mins seems really special. I will be slow, no worries about that😆
Basil_CosmoGraduate
Congratulations 🏆 such a fabulous achievement. Well done!!
Bracken2018Graduate
Congratulations fellow runner 
BuzzybeezeGraduate
Thank you! I notice you graduated a couple of months ago. What running have you done since then? I ask as I need to think about where I go from here - 1st post C25K run due today 😁
👍🏃🏻♂️😎
NatsuwaGraduate
Just completed Wk 8 R3, this morning, so WK 9 R1 here I come ! 😀🏃♀️
Fantastic! Just 3 more runs! Good luck & happy running!
NatsuwaGraduate
Thank you 1
ChezjmcGraduate
This is from Healthline average time’s for men and women in age groups for 5k . I think we are all obsessed with the 5k in 30 mins when this is the reality . Made me feel so much better . Congratulations on your 5k ( sorry I can’t get the spaces in !)
Age groupMenWomen
0 to 1534:4337:55
16 to 1929:3937:39
20 to 2429:2736:22
25 to 2931:0936:16
30 to 3431:2738:41
35 to 3933:4437:21
40 to 4432:2638:26
45 to 4933:1339:19
50 to 5434:3041:20
55 to 5937:3345:18
60 to 6440:3345:49
65 to 9942:5950:13
Thank you, that’s really interesting. So, for us mere mortals, only the under 25s should expect to do sub 30 minutes?
It just takes the pressure off a bit ! I believe some people are just born natural gazelles and regardless of age will hit that 30 minutes but the majority of us are actually doing really great with our more realistic and achievable times .
Yes, I’m loving that! I’d still like to go sub 30mins one day though 😂🤞🏃🏻♂️😎
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