Week 9 R3 I did it! : Started on 29th Dec and... - Couch to 5K

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Week 9 R3 I did it!


Started on 29th Dec and finished today. Yippee !! Already written down a chart for my 10 consolidation runs . Weeks 7 and 8 I had to redo 2 runs so I made sure I achieved 3 consecutive runs running for the whole of the running time before moving onto the next week. I haven’t ran since school I’m 48 now! Believe in the program I am amazed I could do it ! It’s a fantastic feeling

32 Replies

It sure is a fantastic feeling Jovijogger, a big congratulations to you on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾 👍

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 March graduate home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍.


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! Isn't it amazing, aren't we all amazing! Go you 🏃‍♀️🏃💥🎉

Congratulations! I am really struggling in week 9 and was wondering about going back to week 7 or 8. I just don’t know why I can’t get over a mental block. I have run 1 run from week 9 but have been out twice since and just feel like I can’t do it again! Any advice gratefully received!

Blossom-Graduate in reply to JTredge

You might have heard this before ..... Slow Down, and tell yourself you Can Do It! Good luck 😃

JTredge in reply to Blossom-

Thank you x

JovijoggerGraduate in reply to JTredge

I just take it really slow at the beginning and mentally focused on getting half way as once I get to half way I know I can do it, then it’s just 3 lots of 5 minutes left. The first 10-15 are the worst and I just tell myself that I can do. I make sure I listen to music that helps me get through and the 10 mins my legs are just running on their own taking me with them! You can swop to a new coach , I went between MJ & Jo and I picked a new route just to change my mindset. Good luck, you can do it

Suziejean in reply to JTredge

I did week 9 run 1 yesterday snd found it so hard , it’s only 2 mins longer than week 8 but for some reason struggled 😞

JTredge in reply to Suziejean

I am sure it is a mental block thing.... I will definitely try some of the suggestions I have had. I think get to the halfway point and then think about it as just 3 x 5 minute runs..... we can do this!!!

JEM58Graduate in reply to JTredge

JTredge - I ran W9R3 yesterday and like Jovijogger I went really slow for the first half. On the previous week I had experimented with speeding up a bit here and there and then slowing again - but as this is the last week I really want to make it - so I am leaving the speed experimentation until post graduate. After 15 minutes my breathing was regular - my jelly legs went away and honestly I felt I could just keep going - that feeling never fails to amaze me since I started this challenge - how ones body can one minute be saying "Whaaaat - just stop this ffs" and then a few minutes later "oh okay - this is fine"! I waited until the last 5 mins before increasing a little - and that was helped by Grace Jones - Slave to the Rhythm live version :D . Going to keep to the same strategy and play list for the last 2 runs and then will hopefully be joining Jovijogger on the graduate podium on Friday. You can do it - just stay slow :D

JTredge in reply to JEM58

Thank you xx

Runninggirl59Graduate in reply to JTredge

It's certainly not easy but you've done it once so you know you can do it. Stick at it and you will get there. Even after I had graduated I kept thinking that perhaps I would just do 25 mins instead of 30 as that seemed to be my comfort zone but you do get fitter as you consolidate and I made it to 5k and beyond. I'm 60 btw. Good luck, you can do it 👍

JovijoggerGraduate in reply to Runninggirl59

Thank you so much for this. Looking forward to my consolidation runs x

Thank you xx


Well done Jovijogger, what an amazing achievement 😀. Bet you had a huge grin on your face. 🏆🏆🏆🏆🏆

JovijoggerGraduate in reply to Frenc

Yes I was so happy, I actually cried when I did the 20 min run in week 5 and the first 30 min of week 9 !

FrencGraduate in reply to Jovijogger

Ah fair play! I think week 5’s 20 minute run is one of those runs you never forget. And nothing wrong with a few tears 😭! I’ve shed a few as well. Keep up the good work! 👍👏🏼


E joy that feeling . Consolidation is a chance to try some new routes or even just do your current ones "back to front." After that the fun starts...


Congratulations 👏!!!!


Congratulations Jovijogger 👍🏻


Well done you! 👏🏻👏🏻👏🏻🏆😃


Thank you all so much xx

Wow 🤩


Congratulations 🥳


Amazing! Congratulations! Enjoy the buzz and sense of achievement 💪🏻🏃🏼‍♀️🥳🥳


Congratulations Jovijogger !! It must be an amazing feeling !! Can’t wait to be posting the same 😀


Well done and huge congrats to you. I am 2 runs behind you :D

Congratulations! I'm also 48 and started Couch to 5k on 30th December, Week 9 run 2 today, should be finished on Thursday - love that you already have a plan for your consolidation runs, that's on my to do list!

👏👏🎉🎉 congratulations


Congratulations. I have 2 more runs of W9 to do. Like you I hadn't run since school but I'm 69 :D This whole programme has been amazing (I use that word a lot :) ) and so do-able. Well done x


Great achievement!!!


Well done! I graduated last month and it’s so great to see others reaching this goal. Keep running and smiling.

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