W9R3 I DID IT!!!

[Sarah1c]

I have finally completed it and am over the moon. I'm overweight and a smoker so never thought I could get to this point and have tried before. So thought I'd share some things I learned along the way to help those of you just starting out -

Biggest challenge for me was mind over matter, dont let your head win! You can do this, you are strong and you got this! Just keep going even when you think you can't, you can!

From week 4 invest in some good running trainers, they don't have to be top of the range and there are lots of reasonably priced trainers out there but they do help.

If you are getting aches and pains then take an extra day or two resting. Its totally fine and helps you recover, better an extra day than a week or more recovering through injury. Likewise if you aren't feeling ready for the next week then repeat a week, its the end result that matters not how quickly you get there.

Try to stick to set days where you can, helps you stick to it on the days when your head is winning.

The leg aches stop after a few weeks as you get stronger. Drinking lots of water daily really does help!

Good luck everyone in your journey's! I've really enjoyed reading everyones successes 👍

Now, if someone can point me in the direction of consolidation runs and 5 to 10k programmes that would be gratefully received 👍

[Rennur Graduate]

Brilliant. Iannoda will provide you with the Consolidation details . It t is not rocket science it is is just running 3x30 minutes for as many weeks as you consider necessary. About 3'4 weeks is normal. There is a choice after of Bridge to 60 minutes (About 7K for me if I am lucky - I am almost there now) or Bridge to 10K. I find 60 minutes is more achievable and a more gentle /easier (if longer) stepping stone to 10K. Just get those Kms/miles under your belt first. Try looking at other routes (you can walk them/part of them on your rest days). Celebrate tonight. Well done.

[Sarah1c Graduate in reply to Rennur]

Thank you 🙌

[TwiggyL Graduate]

Congratulations! You said exactly how I would describe my journey to 5k.

[Sarah1c Graduate in reply to TwiggyL]

Thank you 😊

[Voldatort Graduate]

Yaaaay! I've graduated last week and have moved to Nike run club app- it's a little scary not ticking runs off the one you Couch 5k app so I'm doing it pen and paper old school style! There's a 12 week NHS couch 5k+ programme that adds training on non run days as well. The mods will be along to link you up I'm sure. Meanwhile enjoy the glow of achievement 🎉

[Sarah1c Graduate in reply to Voldatort]

Thank you 😊

[AlMorr Ambassador Graduate]

Congratulations, you deserve to be very proud of yourself and over the moon, well done on graduating from C25K 🎓 🏃🏾 👍 🏃🏾During your consolidation runs you could sing🎶 Fly Me to the moon. 😊

[Sarah1c Graduate in reply to AlMorr]

Thank you 😊

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

Keep running, keep smiling.

[Sarah1c Graduate in reply to IannodaTruffe]

Thank you 😊

[Mugwumpy]

👍😀well done

[Sarah1c Graduate in reply to Mugwumpy]

Thank you 😊

[Hidden]

Congratulations. 🎉

[NanaPlum Graduate]

Congratulations 🥳

[Hidden]

Congratulations! Now just stop smoking and your running will be a joy 🤩

[QuadroVEINia Graduate]

Well done & congrats!

Fantastic achievement.

👏👏👏

[Rwran18 Graduate]

Many congratulations Sarah1c🙌🏼🥇🏆🏃‍♀️👍🏼

[Mum-Gets-Fit Graduate]

Well done 👍