Yes!!!! I've only gone and done it :) - Couch to 5K

Couch to 5K

122,334 members β€’ 152,267 posts

Yes!!!! I've only gone and done it :)

miketuk profile image
β€’31 Replies

Week 9 run 3 completed this morning and that's it, I've completed C2-5K 😁 . What next? Well, keep at it I suppose, even found I am going a bit further and faster during the past week, so plenty more to do I suppose.

I am not sure I've lost much weight over the past 9 weeks, but the midrift has deflated a bit, which can only be good.

Where do I get my sticker from? 🀣

31 Replies
Instructor57 profile image

Congratulations on your graduation πŸ˜πŸŽ‰πŸŽ‰πŸŽ‰Claim your Graduate badge here .

Then take a look at this for post C25K ideas πŸ‘

Happy running !

Congratulations! I don't think I'll ever forget that feeling of doing 30 mins non-stop for the first time.

Many congratulations on your graduation, fellow runner.

This guide to post C25k running linked to by Instructor57 may be helpful and is entitled What next.

Keep running, keep smiling.

AlMorr profile image

Congratulations on graduating from C25K, well done, to get your graduation badge and the word GRADUATE πŸŽ“ next to your username follow the link of Instructor57, now go and celebrate your wonderful achievement πŸƒπŸΎ πŸ‘ πŸŽ“

miketuk profile image
miketukGraduate in reply to AlMorr

Hi, yes I've followed the instructions given by Instructor57 so hoping to get that all important badge soon. Celebrated with tea and a nice hot bath :)

AlMorr profile image
AlMorrGraduate in reply to miketuk

It's there now miketuk, I hope you enjoyed your hot bath and a well deserved cup of tea.

njd967 profile image

Congratulations miketuk! On a personal level, having graduated last week, I have set myself some further goals. My first was running the full 5k, then having done so in just over 36 mins, it was to break 35 mins…..which I managed this morning! Main goal is to break 30 mins eventually but next I am looking to match the average for my age group. Everyone’s motivation is different so enjoy finding yours.

miketuk profile image
miketukGraduate in reply to njd967

Is it ok to go from W9R3 (30 mins) to 36 mins in one go, over did you break that up over several runs/weeks? I would like to do the full 5km.

Instructor57 profile image
Instructor57Administrator in reply to miketuk

You would be well advised to follow a period of consolidation first untill you become comfortable with running for 30 minutes and then following the 10% rule when pushing forward .πŸ‘πŸ™‚

njd967 profile image
njd967Graduate in reply to miketuk

I admit that I got carried away on W9R3 so the advice below is most valid. This week I ran for 33 mins on Tuesday before my 5k today so keeping to the 10% rule. Hopefully over the next couple of weeks my running time will now decrease as my pace increases!

miketuk profile image
miketukGraduate in reply to njd967

Yes, I am not going to go crazy, just wanted to know what a sensible increase in pace would be to hit the next target (5km). So .... is that 10% increase per run/week/month or is it dependant on how you feel?

njd967 profile image
njd967Graduate in reply to miketuk

Over to the experts!!

miketuk profile image
miketukGraduate in reply to njd967

Instructor57 are you able to give an clarity please?

SkiMonday profile image
SkiMondayGraduate in reply to miketuk

Think it's meant to be 10% a week on your weekly distance. So, if you run 3 * 5k in a week, you could run a total of 16.5k the next week.

That said, I've always applied it to my longest run (which is more restrictive). In the above example, that would be 2 * 5k and a 5.5k.

It's also a good idea to have a break every month or two. Some people have a week off running. Personally, I prefer to just reduce distance on my cutback week.

Also, there's an FAQ post about the 10% rule.

Frenc profile image

Well done miketuk! What an achievement. I hope you’ve treated yourself to something nice πŸ‘ŒπŸΌ. πŸ†πŸ†πŸ†πŸ†πŸ†.

sparky66 profile image

Ooh that badge looks mighty fine up there πŸ‘πŸ‘πŸ‘Congratulations πŸ’₯

Keep it up, you'll not regret it 🀩

Well done miketuk πŸŽ“

As you said, be proud and enjoy the moment and moving forwards focus on consolidation as opposed to record breaking πŸ‘πŸ‘πŸ‘πŸ‘

miketuk profile image
miketukGraduate in reply to

Thank you Alan, I am just trying to find out what pace is good, going forward.

in reply to miketuk

The best pace is the one where you can breathe comfortably and easily.

Following my graduation earlier this year during my period of consolidation I really struggled. Sometimes I could barely last 25 minutes and I began to worry that I just wasn't up to it.

However, having a little more experience I now know I was simply going too fast. Its taken me a frustratingly long time to learn that an easy comfortable pace is by far the best and most enjoyable.

You can mix these up with shorter faster runs, hill repeats, fartleks etc to build up your speed and stamina over time but most of your running should be done at a nice gentle pace which is comfortable.

Enjoy the learning process and feel free to join the Bridge forum if you're not already over there πŸ‘

miketuk profile image
miketukGraduate in reply to

Ok thankyou, I presume that is "Bridge to 10K" on this site?

in reply to miketuk

It is indeed πŸ‘

Cheetah_girl profile image

Congratulations. I’m still on my final run of week 7 and I can’t see any visible weight loss either but one thing is for sure, I’m happier and it’s something that keeps me going. Stick with it and I’m sure changes would come eventually if that’s what you want. Do you want to try 5k to 10K next? It might be good

hamit profile image

Well done.πŸ‘

Well done. It's a great feeling :-)

00marks profile image

Congratulations on completing C25K

PJRunner profile image

Congratulation on your graduation. Re what next, I would recommend as others have, that you consolidate. I focused on why I ran, I feel better, have lost weight and improved my mental health. I now run for this, sometimes slowly, sometimes run a bit further. I've learnt to listen to what my body needs and adjust running accordingly. I think its really important at first to make running a habit so it becomes part of your routine. Good luck with whatever is next for you.

Headspace1st profile image

πŸ₯³ congratulations, well done! Super achievement. I’m only 10 days ahead of you, come join us over the β€˜bridge’ you’ll need the encouragement going forward just as much as in the first part of your journey πŸ‘πŸ»

Chesterlove profile image


Kes101 profile image

That's awesome !!!

Well done,hope I get where you are now,what next?your health and well being,keep doing it forever.amazing hope to be you soon

Poppdog profile image


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