I've just completed the first run of Week 9. I'm 61 and overweight so have been taking it gently but really loving getting out again. Had to restart in Jan as got covid in December.
However, am just doing over 3km and no where near the 5K. I've read when I "graduate" I should continue at the 30m for another couple of weeks repeating the week 9 runs and try and build up my distance. Any other suggestions and other apps to use? Not sure I am ready to graduate to the 5 to 10K group as I am nowhere near that yet! But I really want to keep going and have a dream of a 5K park run in the autumn.
Carrie
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Montaguesmum
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Consolidate and take it steady for a few weeks, it took us about a month after graduation to get to 5k and the first 5k took 52 minutes, don’t increase your time yet though, take it easy and enjoy being out and being able to run, I’ve recently downloaded Nike Run Club app and loving it, there are plenty of 20 and 30 minute guided runs on there to keep it interesting The thing with speed is we are all so different, we are mid sixties and will never be fast but are so much fitter than before we started
Have fun and there is a consolidation post you can join in with to see what other recent graduates are doing
WillowandSola have it just right Mm - carry on with the 30 minutes runs for a few weeks. Like you I was only just over 3k when I graduated and it took a while to get to 5k. In fact my first ever 5k was at my local parkrun event and it was a brilliant way of doing it. Parkrun hopefully starts on 5 June so that might be something for you to aim for - if you can’t manage the whole 5k you could always do it as a walk-run. Good luck!
I was 46 and I only managed 3.15km in my Week 9 run. It was about three weeks later that I did 5k for the first time, and that took 45mins and I was knackered. But very pleased.
You’d be very welcome at the Bridge to 10k forum once you’ve finished C25k. It’s a dual purpose forum, it’s for people aiming for 10k and it’s also for people who’ve run 5k or 30mins and are looking for support to run further or longer. The forum has its own flexible programme to follow if you want a plan (look for the thread titled Juju’s Magic Plan) and you can do it on your own or every few weeks a bunch of people are all ready to start it so they do it together.
I’m glad you got over Covid. My husband had a bad dose and I know how bad it can be. You’re doing really well to be back up and running, and if you keep it up you’ll get to whatever distance you want to 😀
Nike run club is a good free app. Has guided runs as well as non guided. I do sometimes find they talk too much on the guided runs but it is all helpful tips.
As for the distance and time I graduated about 6 weeks ago and the closest time I have managed 5k in is 33 minutes. I have managed a 10k run though which I thought I would never have been able to do.
It’ll come the best advice I can give is to keep enjoying it. Don’t let running become a chore as then you’re more likely to give up.
You’re doing great, just don’t rush to get to 5k too quickly. I did that before on one of my previous C25K journeys after graduating and got an injury which saw me out of action for a while . My daughter has the Nike running app that WillowandSola suggest, she thinks it’s a great boost to her running . This is my third time, I finish, run for a while then stop and have to start all over again!Good luck to you 😃
Don't rush to get the 5km distance. Few people have actually reached that distance on graduation, and some of them have got injured trying (speaking from personal experience).
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Holy Moly, I've only gone and graduated
W9R3 Done - Only gone and graduated !!! 
😁😁 I’ve only gone and graduated! 🏃🏼♀️😁😁
Only 2 more weeks to graduate :)
