I still can't quite wrap my mind around this...Looking forward to a few months of consolidation and eventually running 3 times 30min a week. I have been leaving 2-3 rest days between running days recently since I somehow haven't completely recovered from a cold a had weeks ago. I took a 10 day break and repeated a few runs before continuing the program.
Anyway, for now, this is feels incredible and I will have a huge glass of water to celebrate the success.
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 November graduation homepage and tell the administrators that you have ran W9R3 of C25K and graduated, now go and celebrate your wonderful achievement with a huge glass of water 💦 👍🎓
Congratulations on your graduation 😁👍🎉🎉🎉Don't forget to claim your Graduate badge here !
healthunlocked.com/couchto5...
Then take a look at this for post C25K ideas
healthunlocked.com/couchto5...
Enjoy your running !
Many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5...
Keep running, keep smiling.
Thank you! And thanks for all your posts, what a great resource - I have learned so much and this motivates me to keep going.
Congratulations on your graduation
Congratulations on graduating 🎉🎉🎉🎊🎊🥳🥳🥳
The extra rest days seem like a good idea to me. If I can, I much prefer taking a cutback week instead of stopping completely.
Thank you! Yes, my big fear is that I will stop completely because running has not been as enjoyable lately. Up to Week 7 or so I always felt FULL of energy and able to takle all kind of tasks and errands after running. But after a nasty cold and even after repeating some Week 6 runs and several 25min (Week 7) runs before progressing, this enthusiast state of mind has not returned. I mostly feel pretty shattered and depressed for the rest of the day after running and the next day. Hence the 2 to 3 rest days. Hopefully this will improve within the next weeks or so 🙂.
I think that a mistake by a lot of recent graduates is to push their pace too much. That can make the runs a lot harder and less enjoyable. That's one of the reasons for having the consolidation period.
That said, once you've consolidated, it's worth mixing things up a bit, usually with one speed run and two easy runs each week. I think the speed run is useful because it can help make the easy runs easier. Another thing that works for a lot of people is ParkRun, do they have them in Portugal? There's lots of great advice in the posts by IannodaTruffle.
Your goal of running for 30 minutes 3 times a week is a good one; that will do wonders for your health. Happy running!
Well done that's awesome!
Ah super well done NESTR, that’s brill! I had some holiday runs in Portugal fairly recently so I salute you for doing it in warmer climes. Hurrah 🏆🏆🏆🏆🏆.
Haha, yes, I actually started the program in Germany. When I got back to Portugal for W3R1 in August I was thankfully able to carry on but only because I was off to a good start after running in a milder climate. The heat can be a killer. Right now temperatures are very moderate though, so nothing to fear until late spring.
W9R3 Done! Finished! Complete!
W9R3!! Finished in style
🏁 W9R3 🏁 I've made it over the finish line 🏁
W9R3 FINISHED 
A 10k 3 months after graduation?
