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.
Week 9 Run 3 Completed: So there it is, against... - Couch to 5K
Week 9 Run 3 Completed
Congratulations!!! you must be so proud!!!! what comes next for you? enjoy!!
Fantastic 🙌🙌 well done on your graduation. Hopefully a celebratory treat is in order - it’s is the weekend after all 😆👍
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.
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.
Many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5...
Keep running, keep smiling.
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! 👏👏👏
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
Well done
Well done! My wife and I have just started some consolidation runs. We actually run together now rather than at different paces 😂
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 🏃♀️ 🏃♀️🏃♀️🎖
Well done and huge congratulations Graduate 🏆. And a fab pace as well👍👏👏👏. Another winner. 👍🏃♀️🙋
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
Congratulations 🎉. What a wonderful accomplishment! I’m right behind you. Hoping to finish soon. You just gave me encouragement 🎊👍
Congratulations! I'm doing my wk9r3 after work today 😀
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!)
I know the feeling!
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.
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
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.
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.