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[Joggling]

Did R1W9 yesterday. My valentines gift to myself! Please can I have my badge? Age 54, I’ve stuck to the program, run on turf in good trainers and had no problems. Interested in your Consolidation plan next.

[IannodaTruffe Mentor]

Welcome to the forum and 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.

[Frenc Graduate]

Congratulations Joggling! I’d say those trainers could tell a few stories 😀. How exciting to have graduated, be proud. 🏆🏆🏆🏆🏆

[Joggling Graduate in reply to Frenc]

I just run round and round the park so not much of a story I’m afraid but thank you for being so supportive.

[AlMorr Ambassador Graduate]

You say you did R1W9 yesterday, to get your graduation badge you have to run 3/30 minute runs, so for you to get your graduation badge, you will have to run another two, say Tuesday and your third 30-minute run on Thursday, that will be your graduation run, good luck.

[Joggling Graduate in reply to AlMorr]

Ooopsy daisy! I didn’t realise that! I’ve applied for and received my badge now! So I’ll have to be a bit of a fraud for a few days but don’t worry, I promise I’ll do the next 2 runs. 🏃🏻‍♀️🏃🏻‍♀️

[AlMorr Ambassador Graduate in reply to Joggling]

Now that is what I call honesty, good luck with your final two runs.

[Joggling Graduate in reply to AlMorr]

Hi again, just to let you know I’ve now done w9r3 and can hold my head high! 😇

[AlMorr Ambassador Graduate in reply to Joggling]

🎊 😊 Congratulations 🎓🎓👍

[nowster Graduate]

Consolidation is, as its name suggests, doing more of the same thing to make the gains you have achieved a solid thing.

That means running at or around the 30 minutes level for a few more weeks before moving on to longer times or distances.

But first you need to complete the programme.

PS. Nice mud.

[Joggling Graduate in reply to nowster]

Oh, I thought it would be something else. I don’t want to do more than 5K coz I don’t want to wear out my joints. Maybe I’ll just focus on trying to speed up from joggling to jogging! And yes.... glorious mud! 🦛

[nowster Graduate in reply to Joggling]

♫ Away on a hilltop, sat combing her hair,

♫ His fair hippopotami maid.

♫ The hippopotamus was no ignoramus

♫ And sang her this sweet serenade…

[Joggling Graduate in reply to nowster]

🎶 mud, mud, glorious mud,There’s nothing quite like it for cooling the blood! So follow me follow

Down to the hollow,

And come let us wallow in

Glorious mud! 🎶

[nowster Graduate in reply to Joggling]

So, whom do you prefer singing it? Ian Wallace or the writers, Flanders and Swann?

youtube.com/watch?v=m-5PDXO...(Not working as expected?)

[Joggling Graduate in reply to nowster]

I like it when my mum sings it!

[Rennur Graduate in reply to Joggling]

Trying to be faster may wear out your joints too. I don't know what's better for your joints: slow distance or speed. My guess is distance is better, but I'm no expert. You will probably need to run longer distances to improve you 5k speed anyway.

[Joggling Graduate in reply to Rennur]

Hmmmm, yes I’ve started to do a little reading around it and I’m wondering if I should be happy just with maintaining my slow 30 mins rather than attemptIng any further goals. After all, my primary objective is to be healthy!

[Rennur Graduate in reply to Joggling]

Yes about 10 more 30 minute runs , maybe more, then you can decide. I am 57 so not much older than you. I graduated end of November and am going to do 7K (I am not fast!) at the end of February ie 60 minutes. Next step is 10K.

[Joggling Graduate in reply to Rennur]

Wow! Good for you! Unfortunately I mashed up my knee 2 years ago in self defence class. I’m also prone to sciatica. So I better not go over 30 mins, 3x/week on flat turf. The rest of the week I’ll focus on core strength and flexibility with Pilates and yoga. I’m so grateful to be able to do anything at all after years of various injuries.