Whoop whoop whoop 🏃🏼‍♀️🏅🍾😱🥳💪🏻🎉

[Joggingbottom]

I’ve only gone and done it!! Overweight, asthmatic and with a dodgy knee. Thank you to C25K and admin and most of all all the lovely other runners who kept me positive and engaged with their runs - successes and hiccups. I managed 4.41 in 30 mins and gave myself permission not to go on to 5k today. That’s a treat for another day. I think I am in fact a runner!

[BowlingT Graduate]

Well done! It’s such an achievement !

Time to celebrate and enjoy consolidation!

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Joggingbottom Graduate in reply to IannodaTruffe]

Thanks for all the good advice and link along the way. Must be difficult repeating yourself every 9 weeks.

[IannodaTruffe Mentor in reply to Joggingbottom]

.........every day.......

[Joggingbottom Graduate in reply to IannodaTruffe]

😁

[Joggingbottom Graduate in reply to IannodaTruffe]

Re Consolidation...…. For instance, if you are running 3x30 minutes then you can add 10% of that total, 9 minutes, to your run. Of course you can also add a lower figure, say 2 or 5 minutes instead and keep your progress steady and safe.

Does this mean an extra 9 mins on one run or 3x3mins across the week? Sorry not sure and don't want to overdo.

[IannodaTruffe Mentor in reply to Joggingbottom]

The 10 percent rule is applied to your weekly training load. You can spread this across three runs or apply it to one longer run per week, which is what most people do.

[Banana12 Graduate in reply to IannodaTruffe]

We don’t ever tire of your responses though. Thank you for having our backs.

[Dtay1978 Graduate]

Congrats 🥳

[Gannet1 Graduate]

Amazing!!!! 😊🙌🤸‍♂️🤣👍👏🏻 Brilliant post of a fantastic graduation run. Love you gave yourself permission to save the 5K for another day and “just” enjoyed your day! Great stuff, happy celebrating! 😊🏃‍♀️🐢

[Joggingbottom Graduate in reply to Gannet1]

Thank you. Bit scary now without the structure. Think I will look at the consolidation info then do the week 9 runs again. I didn't listen to Michael Jordan and feel sad I went from Sarah Millican in the beginning to Jo Wiley and then finished with Laura. Feel I need to go back to Sarah as she started me off. May also use the Runkeeper to give countdowns on distance. The stepping stones pace seemed far to fast for me!

[Gannet1 Graduate in reply to Joggingbottom]

Yeh, I know, I feel the same, it’s a bit disorienting. I think it’ll take a wee bit of setting into. Funny you feeling sentimental about Sarah, you big softie! 😊 Nice idea to go back to her to start your consolidation runs though. The apps are a bit confusing but a useful guide I suppose. Yeh, I’ve read a few posts with people saying that about Stepping Stones too. Unfortunately I’ve not been able to run since graduating as I hurt my foot. ☹️ No idea how, but feels like sporadic inflammation/nerve pain on the top of it. I’ve made myself take a week off, then I’ll see how it feels. So frustrating but don’t want to make it worse. Anyway, well done again for your graduation and keep posting here, so we know how you’re getting on! 😊🏃‍♀️🐢

[Lydia978 Graduate]

Congrats!🏃🏼‍♀️👟

[Banana12 Graduate]

Yay!! Well done Joggingbottom🥳🥳