Thoughts on Week 9 Run 3: So I graduated today... - Couch to 5K

Couch to 5K

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Thoughts on Week 9 Run 3

Poddy_the_poacher profile image
55 Replies

So I graduated today and I just wanted to write this one pretty obvious thought that occurred to me in the last few weeks. It's this: I've tried getting into the habit of running several times in my life, each time setting out quite regularly to 'learn to run' and doing this by - no big surprise - going out and running. But it has never really worked or stuck or become a habit before and I've been wondering why. The answer - which probably everyone here already knows - occurred to me and it's pretty simple. Every single time I went out running in the past, I would run until I couldn't run any more: I would run until I had to stop because I was exhausted. So every single time I went running - and it would get to the point where I could cover a fair few kilometres - no matter the distance, the experience would inevitably and inescapably end in a kind of failure because I would always end with that 'I'm exhausted & I can't run any more' feeling. And that's basically a pretty bad feeling.

But Couch to 5K has been different. Every single run - from the first minute long runs in week one to the 30 minute seeming marathons in week 9 - has ended in a 'success'. And success feels good! Every time I've been running over the course of the last two months, rather than a series of experiences where running effectively beats me every time, there's been instead a series of little personal success stories. And that's been great.

55 Replies
Chris274 profile image
Chris274Graduate

That is a great analysis of what this programme is all about. It’s a carefully thought out , tried and tested plan to help you become a confident and happy runner.

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Chris274

Thank you!

AlMorr profile image
AlMorrAmbassador

A very detailed and inspiring post from you PTP, 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 in the pinned posts on the right side of the healthunlocked August C25K graduation home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍

Now go and celebrate your wonderful achievement with 🍷 🏃🏾 👍 🎓

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to AlMorr

Thank you! Will do!

SammiN3 profile image
SammiN3Graduate

Very true!!

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to SammiN3

Thank you!

Instructor57 profile image
Instructor57Administrator

Congratulations on your Graduation 😬👍👏👏👏

And yes, I think your right !

I have never really thought of it like that but it's so true .

You have many little successes throughout the program, enough to keep you interested and wondering if you can go to the next stage 😬

It's a great program.

And I am just 1 run behind you 😬

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Instructor57

9-3 will be easy!

Instructor57 profile image
Instructor57Administrator in reply to Poddy_the_poacher

Yes, I'm not worried about the run , however, I'm nursing an injury

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Instructor57

Oh bad luck. I buggered my achilles a little a few weeks back and took nearly a week out while it got better.

Instructor57 profile image
Instructor57Administrator in reply to Poddy_the_poacher

Yes, I had 16 days off after week 8 run 1

Then started straight back with week 8 run 2 and managed to complete it .

Had a couple of rest days in between runs since then

IannodaTruffe profile image
IannodaTruffeMentor

Many congratulations on your graduation, fellow runner.

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

Keep running, keep smiling.

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to IannodaTruffe

Thank you!

Smile23 profile image
Smile23Graduate

Well done on graduation 🎓

i have never thought of why I am getting there myself. Your astute observation is spot on😁

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Smile23

Thanks!

Hareshaw-Granny profile image
Hareshaw-GrannyGraduate

Perfectly put, just a great programme. Huge congratulations on your amazing achievement. Well done for graduating and good luck for your future running. 🏅🏅⭐️⭐️👏👏😁👍✅

Blossom- profile image
Blossom-Graduate

Yay, well done🎉What a clear understanding you have! The programme is amazing. Aren't we all amazing! Go you!🏃🏃‍♀️💥

RunNewForestRun profile image
RunNewForestRunGraduate

What a great post, particularly as I’m trying to haul myself out of bed to do Wk 2 R1. I’m really interested to hear what happens when you ‘graduate’. Do people still regularly run, because it is habit forming? Or progress to C210k? What happens after WKR3.!

HelenofTroy123 profile image
HelenofTroy123Graduate in reply to RunNewForestRun

I’ve been running twice a week since graduating, so 2 5ks a week. This is

1) achievable

2) makes me glow with some silly pride!

I’m working on my speed now so started on 14 min mile and have got it down to some 12 min miles, so 5k under 40 mins which was my first goal.

Next goal is a park run when it opens and then I want to be able to do a 30 min 5k!

I run with a friend - I’ve just had two really enjoyable runs on the trot!

HelenofTroy123 profile image
HelenofTroy123Graduate

Oh my gosh - yes!!! I actually finish my run on a spurt as I know I have some left in me and that means I go a bit faster next time! So true - the point is to enjoy the run not run until you’re absolutely knackered and hate it! Love this post!

Congratulations on your graduation 🥳

I totally agree, as I’ve always wanted to run and now I’ve graduated I go out 3 times a week and I love it, some runs are only 20 mins after work, but I’m still out there enjoying it 😊

jwillmac profile image
jwillmacGraduate

Ohhhh, this sums it all up .I graduated nearly 3 weeks ago and I have carried on running for 30-35 minutes each time and I always grinning when I get to the last couple of minutes. I could never have imagined i would feel this way .Congratulations 👏 to you!

Joglearner profile image
JoglearnerGraduate

Great post and well done! You are right, I think a lot of people (including myself) set out with the best intentions and actually push themselves harder than is necessary and ultimately running becomes a grind which is not sustainable. C25K is great because it very subtly prepares you for the next stage with each session and gives you a challenging but achievable goal.

Gilly0410 profile image
Gilly0410Graduate

Congratulations and well said x

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Gilly0410

Thank you!

Reggit profile image
ReggitGraduate

Great post!

Since graduating a month ago I’ve been trying to keep up with 3 runs a week of 30 mins or 5k (about 34 mins for me). I redid week 9 for a couple of weeks until I had the confidence to put the app aside and run without my phone or music.

I’ve just started to try and extend one of the weekly runs a little. Only at 5.6k at the minute - this is the first week of trying something new so I’ll see how it goes.

I’m not currently using any of the post 5k programs as I don’t feel I’m ready for them yet.

I’ve noticed that after the program finished, motivation slipped a bit and needed a few weeks of nagging myself to get out of the door!

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Reggit

5.6k seems like a lot to me right now!

Blackberrypie profile image
BlackberrypieGraduate

Thanks for sharing that, when you say it, it's pretty obvious but I hadn't thought of it that way!

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Blackberrypie

Thank you!

I agree. I found 28 minutes hard week8 so repeated but on run3 afte2 day break enjoyed so ran for 31 minutes no bother. A great course

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to

Indeed!

tuiliere profile image
tuiliereGraduate

Absolutely spot on! Every run I did I felt so good and proud!

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to tuiliere

Many thanks!

Bumblebeesweet profile image
BumblebeesweetGraduate

That is so sweet thank you for sharing your thoughts

Also you are not alone this forum of people are also running with you x

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Bumblebeesweet

Many thanks!

Ruby69 profile image
Ruby69Graduate

Me v similar story. And yes agree. I really really didn’t want to go today wk2run3 but did and it felt good when I finished and makes me feel better about next time. Thanks for posting!!!

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Ruby69

Thanks!

Elfrun profile image
Elfrun

Congratulations to you and if you can work out the instructions to get your graduation badge then even better, I graduated in June and couldn't work it out but I'm still running and discovered today my blood sugar levels have fallen by 2 points which is a bonus, gone luck and enjoy the challenge of running solo

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Elfrun

Thank you!

Slowcoach16 profile image
Slowcoach16Graduate

Wonderful post. You're absolutely right about the C25k being a series of small successes. This has inspired me to go out and conquer week 9!

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Slowcoach16

Go for it!

Nin65 profile image
Nin65Graduate

Totally agree with you. I graduated last Sunday, still a 🐌 but have enjoyed the experience. My daughter started and the same time and gave up, she ran quite fast and had stitch etc., so packed it in.

I’m not a 5k success but 4K suits me at the moment.

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Nin65

Me too. Many thanks!

SallyLondon profile image
SallyLondon

Great post. Congratulations on graduating.

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to SallyLondon

Many thanks!

Sky-Runner profile image
Sky-RunnerGraduate

Hi Poddy_the_poacher, Congratulations on graduating! So good to hear how this has worked for you. :-)

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Sky-Runner

Thanks very much!

Getfitordietrying profile image
GetfitordietryingGraduate

What a great analysis and thoughtful post. Very helpful to newbie runners. Keep in keeping on, but don’t exhaust yourself😎

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Getfitordietrying

Thanks!

roseabi profile image
roseabi

This is true, and thank you so much for posting it!!!

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to roseabi

You're welcome! Thank you!

Mudiwa profile image
MudiwaGraduate

Congratulations 👏👏👏

Poddy_the_poacher profile image
Poddy_the_poacherGraduate in reply to Mudiwa

Thanks!

RunGirl1989 profile image
RunGirl1989Graduate

First of all - congrats on your graduation!

And yes, if you think about it - positivity and feeling of success, achievement that the program gives you is great.

Every single run and every single week feels like a little celebration of a kind x

WillowandSola profile image
WillowandSolaGraduate

You are so right, I never thought of it like that before

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