Run on the coast 😀😀

[Stocksy67]

That's it I've done it I've reached my goal I set two months ago to complete C25K, I feel I great sense of achievement 😊, now onto 10k..👊👊🏃‍♂️🏃‍♂️🏃‍♂️

[sparky66 Graduate]

Woopee, Congratulations!!

Great feeling isn't it 😁

Silly grin on your face all day 🤩

Look forward to seeing your progress 🏅

[Stocksy67 Graduate in reply to sparky66]

Thank you, on nd upwards to 10K..💪💪

[sparky66 Graduate in reply to Stocksy67]

I graduated in early November and just ran my first 10K Last Friday, so keep up your 3 runs a week.. consolidation is a must for a month or so, so not to have any risk of injury..then slowly increase your distance..

You'll be running that 10K in no time 👍

[John_W Graduate]

Excellent and congratulations!

Now... before you head out on your 10k run 😉 , you'd do well to consolidate for the next month ahead. So get your body used to running at least 30 mins, 3 times a week. Feel free to use the principle of Weeks 7, 8 and 9 by increasing the time in your feet a little bit each week.

Just remember that you are still a beginner (unless you've hidden an impressive running history from us). This means that your body still isn't used to running really - it's at this early stage that you are very vulnerable to injury - particularly as a new and excitable graduate. It takes 1-2 years of regular running for the body to become fully adapted to the stresses of it. Yes, 1-2 years.

So, take it easy, enjoy your graduation and consolidation and don't do too much too soon.

[sparky66 Graduate in reply to John_W]

One to two years..ooh well 18months to go for me🙈🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[John_W Graduate in reply to sparky66]

It's true. Something like 85% of runners get injuries at sometime - it's a hard sport! So ... best to build a habit and take regular rest days and just be as sensible as possible.

I've had 5 injuries in the last 2 years ... I should really listen to my own advice!

[Stocksy67 Graduate in reply to John_W]

I will take all your advice on board, thank you..

[John_W Graduate in reply to Stocksy67]

Once you've consolidated for 3-4 weeks, then you can start a 5 to 10k plan. Look no further than the Bridge to 10 forum here.

[sparky66 Graduate in reply to John_W]

I completed the program twice before and had to stop because of injury..this time around I had changed my diet completely (Vegan) for months before hand.. started a weight training and excersise regime.. this time around no problems to speak of.. 🤞

I really believe you have to be in good shape to run regular and for any distance 😊

[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.

[Frenc Graduate]

Great news Stocksy! What an achievement 😀. Onwards and upwards, and happy running! 🏆🏆🏆🏆🏆

[joeyg76 Graduate]

Well done 👏 great achievement. Will hopefully be me in 3 weeks time 🤞

[00marks Graduate]

Congratulations! Very well done!

[Dups Graduate]

Congratulations on an amazing achievement. You must be really proud👏👏

[Stocksy67 Graduate in reply to Dups]

Very proud thank you..😀

[Rwran18 Graduate]

🏃🏽‍♂️🥇🙌🏼👏Many congratulations Stocksy1967, you should feel very proud of yourself 👍🏼🥳

[Scrumpybumble Graduate]

That’s brilliant! Well done! I’m chugging along behind you and will hopefully get there! I’ve got wk5r3 tomorrow which seems a big jump 8 to 20 min running. I’ll put some fat boy slim on and stagger along. It’s so good hearing how everyone’s getting on - makes it seem achievable! Well done again! X

[Stocksy67 Graduate in reply to Scrumpybumble]

Thank you, you will also get there it will be tough at times but just keep pushing along, it's surprising what you can do if you put your body nd mind too it. 😃😉🏃‍♂️🏃‍♂️