Week 9 Run 3 DONE!!!!!

[Buster52]

Just finished week 9 run 3 and soooo happy.

Has taken me since May to complete, due to stoppages such as injury or work, but kept at it and have finally finished.

Question is what now????

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running was written just for you healthunlocked.com/couchto5...

Keep running, keep smiling.

[Buster52 Graduate in reply to IannodaTruffe]

Thank you

[AlMorr Ambassador Graduate]

What now, after several 30 minute consolidation runs you can do the +C25K podcasts with Laura which are pace, speed and stamina, after that you can if you wish to run a 10K try Ju Ju's Magic 10 plan.

Congratulations on completing run 3 of week 9 and graduating from C25K, well done, 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 November graduation homepage and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍.

[Buster52 Graduate in reply to AlMorr]

I am looking forward to trying more now, distance and speed, but will take the next few weeks to maintain my current levels and then build.

Thank you for your support.

[StoneDragon Graduate]

Yes Buster - Congratulations. 🎉🎉 So pleased to see your graduation post 👍

Just consolidate your 30 minutes runs for now, maybe with a new goal in mind- mine is to get to 5k (I've only managed 4.5k so far). Welcome to graduates club 💪👏🎓

[Buster52 Graduate in reply to StoneDragon]

Thank you

[Instructor57 Graduate]

Congratulations on your graduation 😁👍👏👏👏

Don't forget to claim your badge !

[Buster52 Graduate in reply to Instructor57]

Thank you

[Jericho2332 Graduate]

Congratulations graduate! Be very proud of yourself 💪🏻

[Buster52 Graduate in reply to Jericho2332]

Thank you

[GailXrunning Graduate]

Congratulations 👏 👏 👏!!!!

The time it’s taken is just what it is... what it needed to be... and should make your achievement additionally sweet. It would have been so, so easy to have been knocked off course. Well done! And best wishes with your next steps.

[Buster52 Graduate in reply to GailXrunning]

Thank you

[Buddhagal Graduate]

Fantastic achievement, huge congratulations. You kept on keeping on, well done you. Really, really pleased for you. Keep going....and...keep enjoying. All the very best for your running future. 👏👏👏🏆👍🙋

[Buster52 Graduate in reply to Buddhagal]

Thanks

[Bambi2020 Graduate]

Congratulations- great achievement! What next?.... is a sit down and a glass of something nice later to celebrate! 🎉 🍷

[Buster52 Graduate in reply to Bambi2020]

😄 I wish. Thank you.

[nowster Graduate]

Congratulations! 🏃‍♂🍻🏆🏅

And for the next few weeks, keep it about the same level: 30 mins maximum.

[Buster52 Graduate in reply to nowster]

Thank you for this. I will continue and then look at the bridge to 10k as I need a goal.

[nowster Graduate in reply to Buster52]

There's a pinned post over there with JuJu's magic plan. That might be useful to have a look at.

[Buster52 Graduate in reply to nowster]

That’s great. Thanks

[Couchphoenix Graduate]

Congratulations Buster52 👏🏻👏🏻🏅🥳🥳, download the Nike Run Club app, it’s great for consolidation runs....what’s next is down to you, the running worlds your oyster....have you run 5k yet ? if not your next goal can be to aim for that by gradually increasing your distance then maybe look to reaching 10k. You can look at improving your personal best times enter a virtual race and win a medal or just continue running because you can. 👍🏃‍♂️

[Buster52 Graduate in reply to Couchphoenix]

Thanks for this. Ran 5k on run 2. Took 39mins, so slow but did it.

Will look at Nike run and also have my farm in (typo should have read Garmin) watch so will see what they do too.

Thanks again.

[Couchphoenix Graduate in reply to Buster52]

Should that have read my Garmin watch? I was reading that thinking My Farm was a running game of some kind whereby you win points by running to build a farm 😂

[Buster52 Graduate in reply to Couchphoenix]

Will edit

[Magellan Graduate]

Congratulations!

You can take your running in various different literal and metaphorical directions now. Some people like to run further and further, others introduce interval training or hill segments to build on speed or stamina. Some people are very data-driven and like to see an improvement over time in their pace or their 5k time. Some people explore their town/village, and just meander about taking the first new path/road/alley they see, and find hidden routes and shortcuts, or have a good old nosey at all the gardens (that are a lot nicer this year than ever before, what with the lockdown lasting all of spring). Some people buy a pair of trail shoes and get out into the countryside to get all the nice views and birdsong and mud. Basically, the world's your lobster.

[Buster52 Graduate in reply to Magellan]

Thank you for that. And the ‘Friends’ reference I think 🤔.

I am data driven but the trail shoes appeals too. Will look at my options but ensure I keep it going as it is good fun.

Thank you again.

[Magellan Graduate in reply to Buster52]

Yes, Friends

I'm data-driven, to the point that Strava and Garmin weren't enough for me and I mad my own spreadsheets with graphs and filters and colour coding. But recently I have discovered the sheer joy of running through woods and over stiles, and coming over a hill to see a valley in mist. Nothing can beat it.

I thought of some other stuff though. Some people do runs with friends, or join running clubs. Most running clubs offer an evening or weekend session which is a longish group run, and another which is track-based or drills and intervals, and they have different groups depending on your standard and inclination. There's less scope for this during a lockdown, but there are virtual groups around, where everyone does a specified run or drill session at their own time each week and then joins a zoom call to chat about it.

[Buster52 Graduate in reply to Magellan]

Thanks again.

I prefer running in the morning and don’t have any clubs nearby but do have the shoreline and the South Downs so loads to try and see.

Thanks again.

[JetsNanna Graduate]

Congratulations on your graduation. Doesn't it feel great. Have you been smiling all day or, at least, every time you think "l am a graduate!"?

[Buster52 Graduate in reply to JetsNanna]

Thank you and yes.

[Dance55 Graduate]

You did it! Doesn't matter how long it took. I had to take it slowly with a few setbacks too, so it took me 6 months but I got there in the end and have done 6 consolidation runs now. Just trying to keep the routine going at the moment. Not striving for the full 5K yet. Will take it slow and steady. Good luck to you with your future runs. Enjoy the positive feeling!