Finished hoorah

[markbrom]

So that’s it nine weeks and 27runs. Couch to a little under 5k finished. Woohoo.

[SewRight Graduate]

Congratulations! 👏🥳. It’s good when you get that last run under your belt. Keep up the good work!

[markbrom Graduate in reply to SewRight]

It is yes and you as well

[Frenc Graduate]

Woo hoo indeed! Well done 👏🏼. 🏆🏆🏆🏆🏆

[markbrom Graduate in reply to Frenc]

Thank you. I see you are up to an hour running now. How easily does that come. Can’t imagine it quite yet 😊

[Frenc Graduate in reply to markbrom]

Bit by bit tbh! I carried on running for half an hour 3 times a week for about 3 or 4 weeks, just to really make it a habit, then I added 5-10 minutes once a week, so on and so forth. It’s all about being patient really 😀. Enjoy your new found skill!

[John_W Graduate Ambassador in reply to markbrom]

Same process as C25K - a bit extra each week. Look at Weeks 7, 8 and 9 for inspiration. The tricky bit is not the physical but the mental side - do you want it? Are you motivated to run for an hour or more? etc etc

[SkiMonday Graduate]

Congratulations on graduating!

If you're looking to increase the time of your runs, remember to keep within the 10% rule i.e. keep increases in individual runs and your weekly total under 10% a week. It's a good idea to have a cutback week once a month or so. The bridge to 10k forum is a good place for support and for plans to get you to 10k.

Right now, it's a good idea to do a few consolidation weeks where you keep on doing 30 minute runs.

Happy running!

[markbrom Graduate in reply to SkiMonday]

Yes good advice don’t worry I won’t go mad 🤪

[SkiMonday Graduate in reply to markbrom]

Reading it later, my reply seems a bit negative (although I think the advice is correct). I found it easy to build up just following the 10% rule (although there will always be some runs that feel really easy and some not so easy). If things go OK, you're likely to reach one hour runs around the end of May.

[Instructor57 Graduate]

Congratulations on your graduation 😁👏👏👏

Don't forget to claim your Graduate badge 👍

[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.

[Poiner Graduate]

Amazing! Well done. I have enjoyed reading your updates! 👏👏👏 Two more runs left for me!

[markbrom Graduate in reply to Poiner]

Nearly there

[Lookslikejames Graduate]

Congratulations!!!

[Hidden]

congratulations and celebrations - well done!!

[Pinkpig20 Graduate]

Brilliant!😀

[Rennur Graduate]

Celebrate your triumph

[SassyF Graduate]

Congratulations 👏🏼 well done on your graduation!

Happy running 😎

[Couchphoenix Graduate]

Congratulations markbrom it’s a great feeling to graduate C25k, Well Done

👏🏻👏🏻🏅🥳🥳