W9R3. I know it's over, stilI I cling...

[FlyByMe99]

Not much to say, completed the program. Feel a bit flat.

[AlMorr Ambassador Graduate]

You should feel very proud of yourself, not flat,

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 October graduate home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍

[FlyByMe99 Graduate in reply to AlMorr]

Thank you Al, I shall do that.

[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.

[StoneDragon Graduate]

Congratulations - that’s a fantastic accomplishment. Finishing anything can be an anticlimax though, may be set yourself a new goal?

[SueAppleRun Graduate]

Awesome don’t feel flat it’s a huge achievement and now you can just run and be proud of what you’ve done

[Lookslikejames Graduate]

Why?! You should feel proud of yourself, you crushed it!

Congratulations!! What are your plans going forward?

[FlyByMe99 Graduate in reply to Lookslikejames]

Thank you, to consolidate until the new year and embark on bridge to 10k.

[Cmoi Graduate]

Congratulations FlyByMe99 , and I have news for you.. This might just be the beginning, not the end!

Five months ago tomorrow I did my first C25K run, because a friend had completed the programme and hey, if she could, why not me? So I did. And while I was pleased that I'd managed three 30-minute runs, I'm very goal-driven and also wondered what I'd do next.

The guide to post C25k running by IannodaTruffe is excellent. For me personally, finding new running routes was a great help, and in the process I added a bit of distance. On the other hand I hated "Stepping Stones" and ditched it after a few minutes. Horses for courses!

After a few consolidation runs I ended up on the Bridge to 10k forum, where I discovered JuJu's Magic Plan, which worked absolutely brilliantly for me. I also realised that while I'm not averse to PBs, far from it, I get really intimidated by training plans that demand that I do run X on day Y. I do much better when I listen to my body and my mood - some runs are "Go for it!" while others involve informing the local cows "Yeah whatever, moo to you too, I know I'm slow today, but at least I'm out here, so stop staring and go chew the cud!"

I've now started dipping a toe into Marathon and Race Support. Not because I'll be running a marathon any day soon, but because there are so many lovely runners on these forums who willingly advise and support others.

Happy running!

[Couchphoenix Graduate]

Congratulations on Graduating 👏🏻👏🏻🏅🥳🥳 feel proud not flat, maybe it’s because you’re going to miss your trainer and the structure of the C25k programme. Download the Nike Run Club app choose from loads of guided runs with a coach to encourage you and set yourself some new goals for your consolidation runs. Gradually increase your speed, or distance etc, it’s all good FlyByMe99, your a runner now so enjoy continually improving and feeling fit and healthy 👍🏃‍♂️

[cheekychipmunks Graduate]

Huge congratulations FBM. It’s a big deal graduating C25K. You’re a runner! Rewind to W1R1 and consider how far you’ve come.

The running world is now your oyster. You might be content at simply reaching 5k and improving your speed doing that, or eventually running 10k, or even HM or FM. Trails, roads, races, Parkrun ..... there are so many options.

Don’t feel flat, feel proud. You did it! 🎉👏😀

[Buzzbeebh Graduate]

Congratulations! Well done 🎉🎉

I haven’t got there myself yet, seen many posts about consolidation runs, you could set yourself some goals around that? Keep posting to inspire others like me

[HeavyFoot Graduate]

You can always replay 9:3 for your consolidation runs. Congratulations on completing!!!!

[Jericho2332 Graduate]

Well done graduate! Massive achievement, be proud of yourself!

[DorsetSloMo Graduate]

It’s not such an odd feeling, I felt a bit deflated when I completed the C25K after my initial feeling of joy. Just remind yourself of the self discipline you’ve shown to follow the programme and complete it. It’s not a trivial thing. Give yourself a little bit of time to reflect back on what you’ve done, maybe try a few consolidation runs to remind yourself it’s not a fluke 😉 then consider what new heights your new found running ability could take you to. Running for a whole hour? 10k? Half marathon? Or just free running wherever you choose for the pleasure of it (pandemic permitting🙄 ). I bet you feel fitter and stronger than you did 9 weeks ago? Relish that feeling and make use of it. I love being fitter. Very well done. 🏅🍾

[Dups Graduate]

Congratulations 👏👏👏. As everyone says Feel Proud! Maybe because you have achieved this massive goal, you are probably wondering what to do next.

You are must definitely a runner and can go to achieve bigger things with new goals.

Good luck with new goals 🎓🥳🎉😊

[Ian5K Graduate]

Well done!

You know it’s not really the end but the beginning? Keep going. 🙂

[BonniesRest Graduate]

Congratulations on completing the programme! 🎉

This is only the beginning if you want to continue - there are still things to achieve. Hope the flat feeling eases as you realise how well you’ve done!

[mitzybudgie Graduate]

I know exactly what you mean. I have one run left to do and feel sad that it will be over. Yes I could cling onto still running week 9 over and over, just to have Sarah in my ear telling me how well I'm doing, but I feel like I should wave her goodbye and move on - but to what? Will I stick at it without the structure? I know I should and I want to, but it's so easy to think "I'll leave it til tomorrow"...

I want to enjoy my last run of week 9 but it will be tinged with sadness 😥

Hopefully you, me and others feeling the same will get out there and run for the sheer enjoyment of it and not because we're following a program. Good luck 😀

[PandaCory Graduate]

Firstly, congratulations new graduate - you've done an amazing thing & you're a runner now! I think it's normal to feel a bit flat though - I graduated in March & had a brief feeling of anticlimax as well, a kind of "ok, what now?" feeling. I was delighted & surprised that I'd made it, but still...

My advice is to just take your time - keep consolidating with a 5k/ 30min, or whatever you feel comfortable with, and get out and run 3x per week whenever you can. Take your time & don't push yourself into going further/faster/whatever for now, just enjoy developing the running habit & making it an enjoyable part of your life. It took me about 3 months to feel like moving on distance-wise, and I'm regularly doing 10k now (working v.e.r.y. slowly towards 10miles 😃 🐌🐢), but everyone is different. You've got plenty of time to think about what you want to do next, and there's no pressure. The Bridge to 10K is a great forum, and so is the Marathon Running one (you don't need to be running a marathon to be part of it, thank goodness).

I usually just run with a good audiobook, but sometimes for a bit of variety I have a coached run - I really like the Nike Run Club app, especially Coach Cory. Good luck & happy running!

[LottieMW Graduate]

Aaaw...don’t feel too bad.

It *is* a bit scary out there without your trainer in your ear. Lots of useful suggestions already given, so I’m not gong to add to them...

It’s the beginning, not the end, get out there and get some consolidation runs under your belt and enjoy.

You’re a runner now...well done! 🙌🏼👊🥳😊🏃🏻‍♀️

[CazzaW Graduate]

Wow well done 👍 congratulations 🥳 it’s a great achievement, I feel sad you feel flat but can understand it. Am off out to do mine shortly but will be coming back to read all your replies as I’m sure there will be lots of helpful advice for how we continue 😊

[Acmamba Graduate]

Well done. You should be proud. I've done half a dozen post graduation runs and I still use Laura to help me over the first 30 minutes.