Graduated today and was pleased at my effort (over 60 with a history of asthma). I ran for 40 minutes and only managed 4K. I just couldn’t keep going for another kilometre. Still pleased with my effort after not running for decades.
My next target is to get to 5k in 40 minutes. Do others find the 5k target almost imports reach?
Congratulations on 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 October graduate home page and tell the administrators that you have ran W9R3 of C25K and graduated.
The heading says that you ran a 4K in 49 minutes but on your post it says 40 minutes. 😊?
It was 40. Can I change that?
Go into 'more' then "edit" you can change it there but as it is a header I am not sure if it works the same way as a general post, give it a try, anyway 40 minutes is better than 49 minutes, well done 😀 🏃🏾
Congratulations on your graduation, it’s an amazing achievement! 👏👏👏😀🏃♀️🏃♀️🏃♀️🎓🎉
The programme gets you running for 30 minutes. It’s only a small number of people that achieve 5K in that time, I still can’t do that now and I graduated in July. When I graduated, I ran just over 3K. Be proud of what you have achieved. The speed and distance will come in time 😀
I suggest you focus now on enjoying your runs for a few weeks. Run somewhere new! I found it liberating to run without a coach. If you must have a target, look at 4K first! But there’s no hurry. 👍
Thanks so much for your advice. Just so glad I finished the programme.
And so you should be! 👍 I’m over 60, too - as are many other runners on this forum. We rock! 😀
Well done! Don't worry about doing 5k in 30 minutes, just carry on with 30 minute runs for now. I graduated in Feb and still can't run 5k in 30 minutes, but I can run much further than 5k. That's the joy of running, to find your own pace and what feels good.
Thanks so much for your advice.
I can’t run 5k in 30mins but I can now happily run for much further/longer now, don’t worry about it. It’s a bit of a misleading title for the app, the 30 minute bit is a lesser advertised aim but equally worthy. Don’t let it detract from your moment of celebration , very well done 🍾 fantastic achievement
Thank you so much
🙂congratulations.
Congratulations. 🙂
Many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5...
Keep running, keep smiling.
Thanks you
That's amazing!! Well done xx
Well done!!!
Congratulations 🎉 it’s a fantastic achievement to keep going for 30 minutes 💪 don’t worry about the distance. Enjoy your celebrations 🥳
Thank you!
The struggle is real! 
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