One journey complete, where now?

[GSPgirl]

Well its taken me nearly 5 months to get here. Injury then lack of motivation with every excuse in the book not to go out and run but I finally completed W9R3 today. I'm beyond over the moon with myself. Perseverance has paid off and I could never have done it without the amazing support of everyone on this forum. Thank you all!!! I now need a new goal to keep me going. Should I look at Bridge to 10K? I haven't managed 5K yet so perhaps that will be the next goal. Any tips on moving forward gratefully received.

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9 and graduating from C25K, well done 😀 🏃🏾 🎓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 June graduate home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓, now go and celebrate your wonderful achievement 🏃🏾 👍 🎓

[GSPgirl Graduate in reply to AlMorr]

Done! Many thanks

[AlMorr Ambassador Graduate in reply to GSPgirl]

👍 It's there now 👍 🏃🏾 🎓

[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.

[GSPgirl Graduate in reply to IannodaTruffe]

Done, thanks. I’ll have a good read of the post 25k running guide 🙂

[la_fouinard Graduate]

Congratulations. It sounds like it’s taken quite a bit of willpower and not a few setbacks to get here.

As for next steps consolidation is probably the name of the game for a bit as your body will still be adapting. After that it’s very much down to what you want.

In my case I’ve treated keeping up running as my main aim with some secondary aims around improving pace and managing 10k once a week. Every run I manage is an achievement no matter how short or slow as it wasn’t lazying around stuffing my face. For me that’s an achievement every time.

[GSPgirl Graduate in reply to la_fouinard]

Thanks la_fouinard yes in fact I had almost 4 weeks between W9R1 and W9R2 so definitely need to continue running for 30 minutes a bit more regularly to get back into the swing of it again!

[CressidaB Graduate]

Wow, what a fantastic achievement.

[grumpyoldgirl Graduate in reply to CressidaB]

Yours is also a fantastic achievement, congratulations! The first thing to do is to consolidate. You need to consolidate for 3 weeks where 30 minutes is the furthest you run (your other runs in a week don't have to be so long if you would struggle, but one run a week should be at least 30 minutes). Then you can increase the time of the longest run. Or if you prefer, increase the distance until you reach 5k. Unless you are very slow, once you've done 3 weeks of consolidation, you should be ready for 5k.If there is a parkrun near you, that is a great way to run 5k. You don't say how far away from 5k you are, but for instance, you can include your warm-up and/or cooldown walk as part of the run. Nobody cares if you walk some or even all of it. Lots of people do both. Just remember to register beforehand, and take your barcode with you!

Have a look at the Nike run club app too.

[CressidaB Graduate in reply to grumpyoldgirl]

Thanks for the advice. Wish you all the best 👍

[grumpyoldgirl Graduate in reply to CressidaB]

You too 😊

[GSPgirl Graduate in reply to grumpyoldgirl]

Yes, I’ve got NRC all set up so will take a look at that. I’ve also found a Park Run near me. I’m sure running with other people will give me loads of enthusiasm 😀

[grumpyoldgirl Graduate in reply to GSPgirl]

It's a wonderful community, just don't get carried away when the fast runners set off - pace yourself! Put yourself near the back ( and don't be put off if you get overtaken by mums pushing buggies etc!) Do your stretches first, attend the first-timers talk, chat to anyone who looks like they'll help. You'll have a blast!

[GSPgirl Graduate in reply to grumpyoldgirl]

Sounds like good advice. Thanks 😊

[backintime Graduate]

Congrats, yes, as everyone said, consolidation is the way to go, just to give your body a rest from the constant increasing, get a few 30 min runs under your belt, don't stress about speed or distance, just get used to running 30 mins - personally I did repeated 3 weeks of week 9.

Then I pushed slowly up to 5K, then I joined the Bridge to 10K forum and worked up to 10k. Another great forum with great support.

But that's only one of the choices, you can carry on with 30 mins 3 times a week if that's what makes you happy, you can work on speed, you can work on distance, you can work on hills, so many options. Just enjoy your new-found ability and see what you fancy doing.

[GSPgirl Graduate in reply to backintime]

Lots of options. Thanks. I definitely need to consolidate by the sounds of things and think my next goal will then be to run 5K 👍

[tmbtrain Graduate]

Congratulations on graduating and overcoming the things that had stopped you in the past! 😀 💪