Week 9 Run 3 Completed: So there it is, against... - Couch to 5K

Couch to 5K

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Week 9 Run 3 Completed

ClarrieBlue profile image
ClarrieBlueGraduate
45 Replies

So there it is, against all my expectations at the outset, I've completed the course. If I can do it, anybody can. I can only praise the course itself. It seems to carry you along in just the right incremental steps. There are some daunting step ups but generally the course ensures they are within your capability. Any advice on next steps would be welcome. I intend to push on to 10k but wonder if a bit of consolidation might be best first. I didn't crack the 5k in 30 mins though. That took me 34.52.

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ClarrieBlue profile image
ClarrieBlue
Graduate
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45 Replies
Parrula74 profile image
Parrula74Graduate

Congratulations!!! you must be so proud!!!! what comes next for you? enjoy!!

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Parrula74

Probably a bit of consolidation!

StoneDragon profile image
StoneDragonGraduate

Fantastic 🙌🙌 well done on your graduation. Hopefully a celebratory treat is in order - it’s is the weekend after all 😆👍

ClarrieBlue profile image
ClarrieBlueGraduate in reply to StoneDragon

You're right. I'd better have a glass of red lol.

Rennur profile image
RennurGraduate

Wow. I am due to start Week 9 next week and will be pleased to beat 3.5k in 30 minutes so you must be a gazelle in disguise.

Impressive stats.

Bet you are on cloud 9.

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Rennur

I am chuffed thank you.

AlMorr profile image
AlMorrAmbassadorGraduate

Congratulations on completing run 3 of week 9 and graduating from C25K and continuing to run until you completed 5K, however, you didn't need to do that.

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.

You can now run several 30 minute consolidation runs then if you want do Ju Ju's Magic 10 plan if you want to run a 10K.

SueAppleRun profile image
SueAppleRunGraduate

34.52 is awesome congratulations 🎈🎊

ClarrieBlue profile image
ClarrieBlueGraduate in reply to SueAppleRun

Thank you

Mboutin profile image
MboutinGraduate

Woow congratulations on graduating and that 5k time is seriously rapid 🎂

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Mboutin

Thank you

IannodaTruffe profile image
IannodaTruffeMentor

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

Peter44 profile image
Peter44Graduate

Well done, and a pretty fast pace there, your right about how good the programme works, and builds us up to the 30 min/5k.

Enjoy the moment! 👏👏👏

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Peter44

Thank you. I will !

RamblingMe profile image
RamblingMeGraduate

Well done and congratulations on your achievement. Now is the time to consolidate, enjoy 30 minute runs trying new routes and relish your new found skill and freedom as a c25k graduate

ClarrieBlue profile image
ClarrieBlueGraduate in reply to RamblingMe

Thank you

Wheezy67 profile image
Wheezy67

Well done

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Wheezy67

Cheers

Wheezy67 profile image
Wheezy67 in reply to ClarrieBlue

I’m just starting wk6 run 1 doing the run on a treadmill as I’m a chronic asthmatic with other complications. Hope to get fit enough to do it all again but outside

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Wheezy67

Fair play to you for keeping going.

cantrunbutwillrun profile image
cantrunbutwillrunGraduate

Well done! My wife and I have just started some consolidation runs. We actually run together now rather than at different paces 😂

ClarrieBlue profile image
ClarrieBlueGraduate in reply to cantrunbutwillrun

I think consolidation is where I'll resume tomorrow.

Asnad-Run profile image
Asnad-Run

Well done you ! It’s such an awesome feeling finishing C25K for when you think back to W1R1. Everyone’s different, I did 4 weeks of consolidation runs before mustering up the courage to start Bridge to 10k, really enjoying it so far. Wishing you very best of luck with running 🏃‍♀️ 🏃‍♀️🏃‍♀️🎖

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Asnad-Run

Thanks

Gastry profile image
GastryGraduate

Congratulations!! Onward to 10k......

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Gastry

Hopefully !!!

Buddhagal profile image
BuddhagalGraduate

Well done and huge congratulations Graduate 🏆. And a fab pace as well👍👏👏👏. Another winner. 👍🏃‍♀️🙋

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Buddhagal

Cheers

Fazwaz profile image
FazwazGraduate

Congratulations 🥳

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Fazwaz

Thanks

Kauyak profile image
KauyakGraduate

Hi. Well done. 😊😊 I've completed 4 consolidation runs with new-found freedom. I have found the c25k stepping stones really helpful. About to do another today. Good luck and enjoy

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Kauyak

Thanks. I'll have a look at Stepping Stones

DeterminedGramma profile image
DeterminedGramma

Congratulations 🎉. What a wonderful accomplishment! I’m right behind you. Hoping to finish soon. You just gave me encouragement 🎊👍

ClarrieBlue profile image
ClarrieBlueGraduate in reply to DeterminedGramma

Good luck. I'm sure you'll do it.

Cudrik profile image
CudrikGraduate

Congratulations! I'm doing my wk9r3 after work today 😀

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Cudrik

You'll have to update us when you do it!

ShufflingShepherdess profile image
ShufflingShepherdessGraduate

Congrats for your graduation! (I thought you were supposed to do 5k in 30 mins too, but was put right by the helpful people on here!)

ClarrieBlue profile image
ClarrieBlueGraduate in reply to ShufflingShepherdess

Although I did my 30 mins, 5k in that time seems a way off at the moment but you never know !!!

ShufflingShepherdess profile image
ShufflingShepherdessGraduate

I know the feeling!

Leithpi profile image
LeithpiGraduate

I graduated last week and have done two consolidation runs so far. At the moment I'm trying to figure out routes that are 5k. My first consolidation run was just short (4.7) and my second one was a little over (5.5). I'm also interested in knowing what to do next, and how to keep myself motivated without a voice in my ear! I still find it difficult though, so I'm looking forward to getting to a point where I enjoy it. I'm going to start logging my runs with Parkrun to see if that helps me keep my mojo.

ClarrieBlue profile image
ClarrieBlueGraduate in reply to Leithpi

I find the route planner on Strava really helpful in finding routes of set distances. It is subscription though.

TotalNewbie1 profile image
TotalNewbie1Graduate

Well done on your achievement and a good time. Advice for the next steps, apart from enjoying your success - everyone is different. I did quite a few 5k, then tried Ju Ju’s magic plan but it didn’t suit my “all over the place” personality. I just ran 5k twice a week and then on my other run would try to increase just a little each time but only if I felt like it. I did remember reading don’t go over by 10%. Have no idea what the right thing to do is but just enjoy it

ClarrieBlue profile image
ClarrieBlueGraduate in reply to TotalNewbie1

Yes all the advice seems to be NOT to dive into a 10k programme straight after C25K but I have tentatively started one. I'll try to go steady I think

nowster profile image
nowsterGraduate

Congratulations! 🏃‍♂🍾🏆🏅

What now? It's up to you.

The usual suggestion is to do a few weeks more at a maximum of 30 minutes long, to cement in the habit and allow the leg muscles to mature a bit.

You can experiment. There's a general rule to avoid overstretching yourself, which is not to exceed an increase by 10% of the distance or duration run in the longest run of each week.

There are planned schemes out there such as the Magic Plan. Or you can do whatever feels most comfortable for you. Some people like structure; some don't.

ClarrieBlue profile image
ClarrieBlueGraduate

Thank you very much. I found the structure of C25K very helpful so will probably embark on a 10 k programme after a few 5K runs. I don't want to lose the habit now.

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