W9R3 done at last!

[Tonym182]

Hi

Just managed to get through my 30 min run - 4.3K so not too bad for a 59 year old guy who weighs 100K.

I would like to keep this up so would be keen to know what the next steps are.

Cheers

Tony

[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.

[Tonym182 Graduate in reply to IannodaTruffe]

Hi There Mr Truffe,

May I be bold and request a graduation badge please...

Thank you sir.

cheers

Tony

[Instructor57 Graduate]

Hey Tony , well done on your Graduation ! 😁👍👏👏👏

Don't forget to claim your Graduate badge !

It's a great program isn't it ! I started it at age 63 back in May !

It's now a good idea to consolidate by continuing to run 3x30 a week for 2 or 3 weeks , also take a look in the pinned posts for the consolidation club which will give you a few ideas .

Also worth joining us on the 'Bridge to 10K' forum 👍

[Lonmayloon Graduate]

Hi Tonym182. Congratulations it’s a great feeling to complete the C25K. When I completed mine in early August I had treated myself to a Garmin watch to log the runs and follow progress. A few folk on here had mentioned slow running and also the Maffetone method (training at a low heart rate). I decide to give it a go and progress has been great. Less than three months on I run 5k under 30mins and 10k once a week in about 63mins. The running has gone from being a bit of a chore to really enjoyable in all weathers. You’re similar age to me (I’m 62) so always respect the rest day after a run, don’t push yourself with pace or distance and you should go from strength to strength. Enjoy your running

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9, after graduation you can run several 30 minute consolidation runs, after that you can try the C25K +Stepping Stones podcasts with Laura which are pace, speed and stamina, then if you wish to run a 10K try Ju Ju's Magic 10 plan, not an app but a training course a little like 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. 😊 🏃🏾 🎓