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.
One journey complete, where now?: Well its taken... - Couch to 5K
Couch to 5K
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 🏃🏾 👍 🎓
Many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5...
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Keep running, keep smiling.
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.
Wow, what a fantastic achievement.
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.
Thanks for the advice. Wish you all the best 👍
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 😀
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!
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.
Congratulations on graduating and overcoming the things that had stopped you in the past! 😀 💪
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