WK9 R3 🎉 Graduated

[Wagper08]

Well after not much sleep last night was unsure how this run would go. Was determined to get out and do it though. Was okay but did feel tired but pushed through and managed to complete it 🎉. Once I get some sleep might feel more happy/ excited about my achievement. Now the aim is to try and run 5k in 30min. Any advice?

[Instructor57 Graduate]

Congratulations on completing the programme! 😁👍🎉🎉🎉

To claim your Graduate badge just reply to the post in this link .

healthunlocked.com/couchto5...

Then take a look here for what to do next

healthunlocked.com/couchto5...

Don't worry about 5k just yet , consolidation comes first 😁

Happy Running!

[Wagper08 Graduate in reply to Instructor57]

The podcasts are on apple app. Is there not an android app for the podcasts? Also can anyone recommend strength exercises other than what is on links?

[Instructor57 Graduate in reply to Wagper08]

Unfortunately the podcasts appear to be missing from the linked page .However my Android app will still play the apple podcasts successfully!

You may also find the James Dunne 30 day challenge is an excellent strength and mobility program .

[Wagper08 Graduate in reply to Instructor57]

Thanks will check it out. Not sure how I am going to fit it all in though....

[Running-nana Graduate]

Yay 🎉🎉 well done!

[Vespina Graduate]

Great job. Congratulations. Hope you do celebrate in style.

A couple of weeks of consolidation is the way to go. Then you know you’re not pushing too hard and 30 minutes is really doable before working up to a faster time. I’m mixing in slower runs to keep everything ticking over and help build a stronger aerobic base before I start changing things up.

[BrokeyNotSoBusted Graduate]

Woohooo! Congratulations 🎉

We need to do the 30 min runs for a few weeks so it becomes a bit more comfortable which prepares our bodies for next stage. Can try a few different routes to see what's more enjoyable, easier or more challenging depending on how you feel then in the next stage can work on running the 30 mins faster or increase the time slightly. Personally I'd go for the increase in time as it will improve endurance and help cover more ground to reach towards 5K (the 30 min runs should be a bit faster as result).

Hopefully you'll be more refreshed later and be super proud of what you've accomplished - it hasn't been easy. Dunno about you but I've been quite dependent on having Laura to give some reminders along the way, these next runs should help us become less dependent.

Think back to early weeks, some were flipping hard and now we've done a week of 30 mins none stop running. Incredible, enjoy it.

Well done 👏

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9 and graduating from C25K, well done, now go and celebrate your wonderful achievement 🏃🏾 👍 🎓

[MrsLydiaWickham Graduate]

Congrats! I hope you do feel excited and pleased after some sleep 'cos you bloomin' should. You are a GRADUATE! 😀🏅🎉🏆

[00marks Graduate]

Congratulations on completing C25K!

[Liono Graduate]

Excellent news, I hope you're feeling more excited today - it's a big achievement so you should be very proud!

[Frenc Graduate]

Well done Wagper08 ! Running when we’re tired isn’t much fun, so actually double well done! 5k will come in its own good time. I hope you treat yourself to something nice as a little celebration 🏆🏆🏆🏆🏆.

[brimbledaisy Graduate]

You are doing brilliantly 👏👏I am still working towards running 3K in 30 minutes !!