I’ve Graduated 😃

[Jurgen77]

Finally, after 3 years and two previously failed attempts (due to back injury and laziness) I have completed c25k 🙂. I’m going to bask in the glory of my achievement for a day or so, then my plan is to keep doing the 30min runs 3 times per week and also to run outside now I’m more confident as I’ve done the lot on a treadmill, considering getting gait analysis done and when it finally comes back I’d like to do the local Park Run.

As I’m only running at 5mph for 30 mins I feel like I’m cheating a bit as that’s only just over 4K, I now have the challenge of trying to either up the pace or run for 40mins to achieve 5k, both feel a little daunting so any tips much appreciated.

I’ve had tremendous support on these forums and all of you have really helped me achieve this so Thank You 👍🙂

[Instructor57 Graduate]

Congratulations on your graduation 😁👍👏👏👏I wouldn't worry about increasing pace or distance at this time !

It's more important to do the period of consolidation!

Don't forget to claim your Graduate badge !

[Jurgen77 Graduate in reply to Instructor57]

Thanks, I think I saw a thread about consolidation, I’ll hunt it out 👍🙂

[Instructor57 Graduate in reply to Jurgen77]

It's here 👍healthunlocked.com/couchto5......

[Jurgen77 Graduate in reply to Instructor57]

Great, thanks 👍🙂

[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.

[Jurgen77 Graduate in reply to IannodaTruffe]

Thanks - can’t quite believe I’ve done it 🙂👍

[nowster Graduate]

You've not cheated at all. The requirements for graduation are doing three 30 minute runs, and nothing to do with running 5km.

Do a few weeks of consolidation at the Week 9 level then creep up the amount of time you're running for, adding no more than 10% per week. So, you could start from 30 minutes, then go to 33, then 36, then 40 minutes, etc.

I'm looking forward to doing my very first parkrun soon, assuming I can sort out the muscle pull that I'm working through. Don't forget that you can run part and walk part if you need to. Some treat it as a competition, but it's really more of a social event.

[Jurgen77 Graduate in reply to nowster]

Thanks, sounds like a good plan 👍, I have wondered about park run and whether it’s competitive etc, as I’d like to try it, hope your injury is better soon 👍

[AlMorr Ambassador Graduate]

Congratulations on graduating from C25K 🎓 🏃🏾 👍

[Jurgen77 Graduate in reply to AlMorr]

Thanks 👍🙂

[BaddieThePirate Graduate]

Woo hoo, well done. 🏅👏👍 I think you’ll love running outside. Well on sunny days anyway 🌤. Good idea to try Parkrun too.

[Jurgen77 Graduate in reply to BaddieThePirate]

Yep can’t wait, I chose treadmill as it was easier to focus on the podcast and breathing etc without the worry of people, dogs and weather 😀

[Comfortnotspeed]

Massive well done 👏👏👏👏👏👏👏👏🌸😊🌸

[Jurgen77 Graduate in reply to Comfortnotspeed]

Thank you 😀

[Popstess Graduate]

Congratulations 🥳 🎉