Couch to 5K: I made it to the end, eventually

[whovian1991]

Hi guys! I hope everyone's ok, or ok as possible with everything that's going on, and that this post reaches everyone ok too.

I know I haven't posted on here for a while, but I just wanted to let you guys know that I managed to complete the Couch to 5K app last weekend, as I did my last run of week nine this time last week.

I combined doing my last run of week nine with doing my 5K Cancer Research Race for Life challenge that I signed up for back in May, in memory of my late Grandpa, who passed away at the end of January last year.

I hope he would have been proud of me doing the run, as I downloaded the Couch to 5K app to help with my training.

My final run didn't go too badly, even though I ended up doing it twice, as I didn't think it went very well to begin with.

I think I ended up doing 10K in the end, because of the fact that I ended up doing my run twice.

I know this is quite common though, for some runs to go better than others, as Jo Whiley, who I chose to be my trainer on the app was saying on a few of my runs, the runs on week nine in particular, that there are some runs where your legs feel like lead, and there are others where you feel like you're gliding on air.

I'm not sure if the other trainers have said that though on the app, as I'm only going by what Jo Whiley has said whilst I've been doing my training.

I think I need to try and remember that some runs are better than others though, as I've often ended up doing my runs more than once when they haven't gone very well.

I'm glad I decided to download the app though to help with my training, as I'm really starting to enjoy running, something I never thought I'd say when I started week one back in the middle of May.

It's just that I hated running when I was at secondary school, doing cross country.

I'm sure there might be others who can relate to what I'm talking about though.

I think having great songs on my running playlist has helped to keep me going on my runs when I've felt like giving up, as I ended up listening to Pharrell Williams' song 'Happy' from the 'Despicable Me 2' soundtrack and 'Keep on Running' by the Spencer Davis Group when I was crossing the finishing line of sorts.

I definitely want to improve on my speed during my consolidation runs if it's possible though now I've made it to the end of the app, as I managed to run 5'36" on one of the kilometres on one of my runs a few months ago.

I think I've started getting back to what I was running a few months ago recently, with the speed I was running on my last run, which I've posted a photo about below.

I wasn't sure how long I should be doing my consolidation runs for though, as I know that's what I'm meant to be doing now I've made it to the end of week nine.

If there's anyone that might be able to help with how long I should be consolidating my runs for, I'd really appreciate it.

It's just that I'm thinking about maybe doing a 10K run next year if people think I'm up to it, as I'd like to raise money for the Alzheimer's Society, a charity close to my heart as my Nana and one of my aunties have both had dementia.

I'm not sure how long I should be consolidating my runs for before figuring out what I should do next with my running, though I suppose I should only start training for my next charity run closer to the time.

Thanks in advance for reading my post, as I know I've been writing for a long time.

Thanks in advance too for any help you might be able to give on how long I should be doing my consolidation runs for, as I really appreciate it.

Take care and stay safe everyone.

With lots of best wishes from Jonathan.

[AlMorr Ambassador Graduate]

Hi Jonathan, your grandpa would have been very proud of you on graduating from C25K, well done,

Congratulations on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾 👍, one of my favourite running tunes is Keep on Running by the Spencer Davies Group.

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 October graduate home page and tell the administrators that you have ran W9R3 of C25K and graduated.

After several (I ran 6) consolidation runs before you think of what you want to do next try the C25K+ Stepping Stones podcasts with Laura which are pace, speed and stamina, after that you can do Ju Ju's Magic 10 plan if you want to run a 10K.

[HappyNoodle Graduate]

Huge congratulations 🥳 You got this, consolidation seems fairly personal I did a couple of weeks and needed a challenge. Some take a couple of months and some don’t want to run further. Look at pinned posts for some good advice on what to do next. And join bridge to 10k on here too.

[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.

[Tinytears60 Graduate]

Well done! 👏👏👏

Am I reading this right?.. you did 10k? 😳

What a weekend to do it on as well 🏁🎓

Race for life weekend- such a personal reason.

Well done also for waiting a week to post this! I couldn’t jump on here quick enough!

This forum and the lovely people on it are what kept me going and got me thru- amazing!

I also went OTT on the graduation celebrations... but why not... it’s such an achievement isn’t it?

Everyone does different things for consolidations - it’s just about getting out snd embedding those 30 min runs.. I think the prescribed advice is add 10% (either distance or time per week)

Well done - I bet your still smiling 😀👏👏

[whovian1991 Graduate]

Hi guys. I hope everyone's ok, or ok as it's possible to be with everything that's going on, and that this message reaches you guys ok too.

I know it's been a few months since I've posted anything on this thread, but I just wanted to say thanks for all of your kind words and advice when I posted to say that I'd completed my last run of week nine on the Couch to 5K app and how best to take my running forward too.

I really appreciated reading people's well wishes and congratulations for completing my last run of week nine on the Couch to 5K app and reading people's advice about how best to take my running forward too.

I was just posting to ask how long I should be thinking about consolidating the progress of doing my running on the Couch to 5K app by any chance?

It's just that I haven't really done any running since I did my last run on the Couch to 5K app, which was just over three months ago now.

I have been thinking about trying to get back into my running though, as I did start to enjoy it after a while.

It's just wasn't sure how long I should be consolidating my runs for, considering I haven't really done any running since I completed my last run on the Couch to 5K app at the end of September last year.

If there's anyone who'd be able to give me some advice on how long I should be consolidating my runs for, considering I've not really done any running for a few months I'd really appreciate it.

I know I need to start getting back into my running soon rather than later, as I've just recently signed up to do a 10K race for the Alzheimer's Society at the end of March in memory of my late Nana, who passed away a year ago next month with dementia.

I know it might not go ahead as planned with the current restrictions, but I still need to act as though as it is going ahead as normal unless I hear otherwise.

I'm not sure how long I should be consolidating my runs for whilst still training for the 10K race I've signed up for to raise money for the Alzheimer's Society in memory of my late Nana.

I know it's probably not a good idea to go all out when I go back out for my first run for a few months, incase I do myself an injury.

Even though there's been times when I was doing my runs on the Couch to 5K app when I ended up repeating my runs and ended up running 10K or near to 10K.

I know I'm kind of rabbiting on a little bit (I apologise for repeating I know quite a few times in this post too), but if there's anyone that can give any advice on how best to move forward with my running and training for the 10K race I've signed up for in memory of my late Nana at the end of March I'd really appreciate it.

Thanks.

I hope everyone's doing ok (or ok as they can be with what's going on) and that you all had a really nice Christmas and New Year, and that you're keeping safe too.

With lots of best wishes from Jonathan.