Thank you

[njd967]

Without the support and advice of this community, I truly doubt that I would have completed C25K this morning. I have learned so much about both running and myself. Everything came together today and I even had the energy and confidence to run for 36:06 minutes to complete my full 5k journey. So, on to Parkrun and who knows what other challenges….I may not yet love running but I no longer hate it and that will do for a start.

[Instructor57 Graduate]

Congratulations on your graduation 👍🎉🎉🎉Don't forget to claim your Graduate badge here .

healthunlocked.com/couchto5...

Then have a look at this for post C25K running.

healthunlocked.com/couchto5...

Do bear in mind the 10% increase rule though when pushing forward with time or distance as it is the best way of avoiding injury.

Happy running!

[njd967 Graduate in reply to Instructor57]

Thanks. Does the 10%apply to distance, time or both?

[Instructor57 Graduate in reply to njd967]

It applies to your volume of training , however you measure it be that time or distance.It is of course just a guide

and dosent take into account intensity of training .

[IannodaTruffe Mentor in reply to njd967]

Have a browse of the FAQ Posts here healthunlocked.com/couchto5... which includes a post about the 10% rule. It is also explained in the guide to post C25K running linked to by Instructor57

Congratulations on your graduation.

[AlMorr Ambassador Graduate]

Congratulations to you njd967 on graduating from C25K, yes, this is a wonderful forum, we all like to help each other, to get your graduation badge and the word GRADUATE 🎓 next to your username follow the link of Instructor57, now go and celebrate your wonderful achievement with a Mince Pie and Christmas 🍷 wine👍 🎓 🎄🤶

[njd967 Graduate in reply to AlMorr]

Much appreciated AlMorr. A mince pie is definitely on the menu, along with a nice strong cup of tea.

[AlMorr Ambassador Graduate in reply to njd967]

🥧 🤶🎄🎓🍵 👍

[Janec1956 Graduate]

Oh my njd967. Congratulations 🎊 👏 on completing C25K. Onwards and upwards. I'm still way off 5K but happy that I can run and still work towards it. Look forward to seeing your "Graduate" badge next to your name on your next post. X

[njd967 Graduate in reply to Janec1956]

Many thanks Janec1956. I couldn’t believe It when Denise said that time was up….. thought, ‘What the hell’ and just carried on until Garmin told me that 5k was behind me. What an amazing journey we have all been on! Your 5k will come when you are probably least expecting it, it just so happened that for me it was today 👍

[Janec1956 Graduate]

🎊🎊 Look at that graduate badge 🎊🎊

[njd967 Graduate]

Feels pretty good doesn't it.....all that hard work paying off 👊👊👊

[Nomorechocolat]

That's brilliant 👏 well done 👏

[njd967 Graduate in reply to Nomorechocolat]

Thanks Nomorechocolat! Looking forward to running becoming a part of my life….

[hamit Graduate]

Well done Runner,👍👍👍👍👍

[njd967 Graduate in reply to hamit]

Appreciate your support my friend! 🙏💪🙏

[Longsocks Graduate]

Well done on sticking with it. : )

[njd967 Graduate in reply to Longsocks]

Thanks...the deeper I got in to it, the more enthused I got.... bitten by the bug now!

[00marks Graduate]

Congratulations on completing C25K!

[njd967 Graduate in reply to 00marks]

Many thanks...feels good to now have the Graduate badge...

[Headspace1st]

Congratulations 🥳 sounds like there’s plenty more enthusiasm in the tank 👍🏻

[njd967 Graduate in reply to Headspace1st]

Let’s just hope that I can sustain it!

[Headspace1st in reply to njd967]

I hope you can, I got a few knock backs during post graduation week 1, and am struggling a bit with motivation which I really didn’t expect

[njd967 Graduate in reply to Headspace1st]

Made myself go out tonight for 30 mins despite the rubbish weather….. like you, I feel a drop in motivation so just have to avoid making excuses and try to keep to the routine of getting out there 3 times a week. Keep the faith!

[Headspace1st in reply to njd967]

I went out yesterday morning and on my journey home the storm hit fiercely coming off the Irish sea so bad that I couldn’t see in front of me and had to stop running for the last 5 minutes, then I hit a more sheltered spot and ran a bit more during the cool down walk. Bad weather sure is a battle, but I still feel better for trying to stick to my original routine of every other day, having a better week 2 post grad so far 👍🏻

[PJRunner Graduate]

Well done on your graduation. Like you I'm not loving it but do miss running when I can't do it. Maybe one day.....

[njd967 Graduate]

Here’s hoping 😂🤣😂

[Bill_Carson]

Well done buddy you did it, congratulations 🎊🎉👏 and got the badge to prove it 🏅you even did the 5k never mind the 30 minutes run (good time too👍) good luck with your Parkruns and who knows you might get to love running...one day! 😁