Week9 Run3. Done It!!!!

[Asthmaticsnail]

YEY!!! I finished the programme. I’m going running again on Wednesday - I just need to think about what I use, how to prompt myself. I definitely need some

Sort of a guide or encouragement. But for now I’ll just revel in it!

[Mummycav Administrator Graduate]

Congratulations Asthmaticsnail !! What an achievement?!! Come and join my consolidation club here healthunlocked.com/couchto5.......

[H4CS]

Absolutely brilliant!! Well done!

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[Peter44 Graduate]

Congratulations, that's brilliant!!! 👏👏🥳🥳🏆🏆

[Couchphoenix Graduate]

Congratulations! Well done 👏🏻👏🏻🏅🥳🥳 Enjoy your Graduation Day.

Download the Nike Run Club app for Wednesday, it’s free, you can listen to your own playlist, choose whatever run you fancy and Coach Bennett will give you all the encouragement you need. If you need to stop, the workout automatically pauses and resumes again when you continue. It’ll also keep a record of your runs for you 👍

[AlMorr Ambassador Graduate]

Congratulations on graduating from C25K

[Hidden]

Well done! Now comes the wonderful world of consolidation runs. I did 10 and am now slowly increasing my running time to reach 5K. At 30 mins I am at about 3,29 km and at 40 mins I am at about 4,25 km, so you see I still have some running to do, haha!

[Asthmaticsnail Graduate in reply to Hidden]

I’m similar but slower lol. At 30 mins I’m 3.14 km. Feels like a bit of a stretch but as long as I aiming and not stagnating don’t mind.

[Hidden in reply to Asthmaticsnail]

True, just watch out. Some people (me for example) do get a bit of a setback after their graduation. It seems as if the runs get harder instead of easier. Because of that I started experimenting with Jeffing and several different ratios. It was not a success because I tried to make us for the walking breaks by running too fast. But for my last run (run 11 after graduation) I went back to my Slow Jogging pace, combining it with a brisk 30 sec walk break after every 4:30 minute and it was a heavenly run! I was slo-ooow, but I was enjoying myself and that is what counts. So I am not saying you have to try Jeffing, it is not for everybody either. But if you feel like you are stagnating or going backwards, you might want to experiment a bit. Try a soft interval training, fartleks, guided NRC runs, etc. After several consolidation runs you might even start a training to go to 10K!

However it goes and whatever you will try, have fun doing it!!

[QuadroVEINia Graduate]

Well done you!

That is a super duper achievement.

👏👏👏

[swissfish Graduate]

Well done! I graduated last week and still find it hard to believe that I, an unfit 60 year old man who had never done much exercise at all, can run non-stop for 30 minutes 😀

[Asthmaticsnail Graduate in reply to swissfish]

Well done @swissfish The programme is brilliant isn’t it? I never throughly I’d get past week three to be honest so just to be here is great 😊