About last night...

[JK20]

When my Son's girlfriend suggested I do C25K as she was already doing it I reluctantly agreed.

When I did my first run on 20th May, I couldn't wait for the 90 second walks in-between the 60 second runs and couldn't see myself ever running for longer than those 60 seconds. Fast forward 13 weeks, 3+ weeks on the injury couch and the odd cheeky night off when the weather was hot, I've gone and done it!

Ok so I only managed 3.53KM but who cares I have run for 30 mins 3 times to Graduate C25K! I am so happy, I never thought I would start and enjoy running at the age of 53 but here we are.

Any advice on how to carry on from here would be greatly appreciated.

I love coming on here and reading people's achievements and seeing all the encouraging posts.

🤸 I'd be doing these if I could!

[AlMorr Ambassador Graduate]

Congratulations to you JK20 on graduating from C25K, to get your graduation badge and the work graduate next to your username, leave a message in pinned posts on the right side of the August Healthunlocked graduation page and tell the administrators that you have completed C25K by running run 3 of week 9, now go and celebrate.

To continue running, first of all run several 30 minute consolidation runs, next try the C25K+ Stepping Stones podcast with Laura, which ar pace, speed and stamina, after that you could do Ju Ju's Magic 10 training program if you want to run a 10K.

[JK20 Graduate in reply to AlMorr]

Thank you AlMorr, have requested badge.

Thanks for the advice, I can't wait to get out again! 😀

[Hidden in reply to JK20]

Addicted! 😂

[JK20 Graduate in reply to Hidden]

🤣🤣

[Hidden]

Yeyeyeye x same pace as me by the looks of that distance x I’m looking forward to the 3 consolidation runs without prompts! I can’t wait to get back out there again x this running lark is addictive eh?

[JK20 Graduate in reply to Hidden]

It certainly is 😬

[HennieR62 Graduate]

Well done an amazing achievement 👏👏👏

I felt more secure re-running the week 9 runs for 3 weeks, just to be sure I could actually do this! Another few weeks on and I can run 5k and plan 3 week programmes to try and maintain progress. Every best wish for your running 🏃‍♀️ Cartwheels ..... quite ambitious!!

[JK20 Graduate in reply to HennieR62]

Thanks HennieR62, yes I think I will rerun the week 9 runs for a bit.

Cartwheels can be my next project! 🥴🤣🤣

[Tessababy1]

Well done, that's great.

[JK20 Graduate in reply to Tessababy1]

Thank you Tessababy1

[Tinytears60 Graduate]

ABsolutely brilliant!

🏁 🎓👏👏👏👏

I know exactly how you feel!

What an amazing achievement- especially having been on the injury couch too!

I hope you are going to celebrate?! 🥂🍾

You must be super chuffed!

I struggled to run for 60 seconds week 1 and in just 3 months I’ve ran my first 10k

No way did I ever see that happening!

I graduated at 3.5k snd then did consolidation runs... I was rather attached to my coach so initially just ran with him and re ran the week 9 again ... From memory I hit 5k in my 5th or 6th consolidation run.. but the beauty of being a graduate is ... no pressure!

Once I hit 5k I wanted to always do 5k but I’ve learned by advice on here to mix it up with some shorter faster runs and some slower longer ones too...

well done!its an amazing achievement 👏👏👏

[JK20 Graduate in reply to Tinytears60]

Thanks Tinytears60

Well done on your 10k!

Yeah, think I will carry on with week 9 for a bit too

Thanks for the advice regarding shorter faster and slower longer runs.

I might have a cheeky Aperol spritz later 🍹

[Tinytears60 Graduate in reply to JK20]

Why not! You so deserve one! 🍹 👏👏

Run week 9 as long as you need to... I did for a good few weeks..

then have some fun... a 2k .. but up the pace a little.. and then a slower longer one

👏👏

[JK20 Graduate in reply to Tinytears60]

Thank you, sounds like a good plan will definitely go with that x

[Oldgirlruns Graduate]

Huge congratulations JK20 - what an achievement! Don’t forget to celebrate! Then do some consolidation runs, say a couple or 3 weeks of 3 runs a week for 30 minutes. I found I couldn’t quite do it on my own so took Laura with me for most of them so that she could tell me when to stop! But at the end I had enough confidence to go it alone. Don’t worry about not getting to 5k- most of us don’t at graduation! After that, well the world is yours! Go faster, go longer, go trails or stick with what you know! Or you can join us on the Bridge to 10k where you’d be most welcome! 10k? 😱! But you can - I did, so I know you can! Enjoy!

[JK20 Graduate in reply to Oldgirlruns]

Thanks Oldgirlruns

It was too late last night when I got back so might go for an Aperol spritz tonight 🍹.

Thanks for advice on the consolidation runs and who knows I may well join you on the bridge to 10k! Really, did I just say that?

[annabelle52 Graduate]

Well done on graduating! I graduated about 3 weeks ago and have been doing consolidation runs 3 times a week since then. I've increased my time slowly - but was very proud of running for 35 minutes last week on my 68th birthday. That was not something I could ever have envisaged on my previous birthday!

I'm still about .7k short of 5k, so just taking it slowly to 40 mins over the next few weeks. I haven't followed any particular programme for doing this, but might try Laura's Stepping Stones. My aim is to be able to run 5k and join my son and daughter-in-law for a park run when they restart. Given that they're not restarting any time soon - I'm on course to achieve my goal!

Good luck with your future runs

[JK20 Graduate in reply to annabelle52]

Thank you annabelle52

Well done on your graduation too.

Sounds good to gradually increase time, and maybe get to 5k before long. I hope I'm still running when I'm 68!

Good luck with the park run whenever it may be x

[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.

[JK20 Graduate in reply to IannodaTruffe]

Thank you IannodaTruffe

How about that, me a fellow runner 🤭

[Smile23 Graduate]

Well done you. Be proud whatever your reason for doing this. You have done it !yay 👏👏👏

[JK20 Graduate in reply to Smile23]

Thank you so much Smile23

[nowster Graduate]

Congratulations! 🍾🏅🏆👣

[JK20 Graduate in reply to nowster]

Thank you nowster ☺️