I did it!!

[Runningrickard]

I can’t quite believe it, 9 weeks (maybe a little over thanks to a bout of Covid) and I have done it! Final run this morning and I am so excited to get back out on Tuesday, although a little nervous about not having Sarah Millican to keep me updated with timings and little nuggets of encouragement!

[AlMorr Ambassador Graduate]

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 from C25K 🎓 🏃🏾 👍

[Instructor57 Graduate]

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...

Happy running!

[Nusch]

Congrats and keep running!

[MissUnderstanding Administrator On a break Graduate]

Congratulations! That’s such a great achievement.

If you like a podcast guide, there are lots of other options. I really like the Nike Run Club app which has lots of options for runs that would be suitable for consolidating. Basically you want to stick at 30 minutes for a few weeks before trying to increase so you’re less likely to pick up an injury.

It’s definitely worth trying running with just music or nothing at all. Once you get used to it, it’s a lovely way to run.

Good luck with the rest of your journey fellow runner!

[Runningrickard Graduate in reply to MissUnderstanding]

Ah thank you! I downloaded the Nike Run Club in anticipation for using it once I had completed this programme but am not sure which of the runs to use. Do the timings include the warm up/cool down walks? Is there a ‘go to’ for these consolidation runs? Any advice would be greatly appreciated!

[MissUnderstanding Administrator On a break Graduate in reply to Runningrickard]

The runs I’ve done start and end with running so I’d add ten minutes on to the duration it says. I’m sure there are more experienced NRC fans who would be better for recommending things. There’s a “short runs” collection that has lots of good options. Anything that’s described as a “recovery run” will be similar to a c25k long run with no intervals. They’re really great. “Tough day, easy run” and “Just a run” are two favourites of mine.

Some wise person told me not to get hung up on having to run for 30 minutes every time. A 20 minute run can be a good run. So can even shorter ones!

I’d also look at the “getting started” collection (avoid anything over 30 minutes for now). That’s got a good variety of different runs to mix things up a bit with some fartlek or inetervals.

Hope that’s helpful and not too much waffle!

[Runningrickard Graduate in reply to MissUnderstanding]

That’s super, thanks for taking the time to come back to me 😊

[MissUnderstanding Administrator On a break Graduate in reply to Runningrickard]

It’s my pleasure. Good luck with your next run!

[CBDB Graduate]

Woohoo!!! Huge congratulations!

🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉

[Birra1 Graduate]

Well done. 🤗💪

[00marks Graduate]

Congratulations on completing C25K!

[MrBassmanjazz Graduate]

Congratulations. You can keep repeating the week 9 runs, with Sarah, while consolidating. I recommend run1 or 2 as the congrats wear after a while.

[Runningrickard Graduate in reply to MrBassmanjazz]

Will bear that in mind! Thanks 😄

[Wawacito Graduate]

Well done! You can be proud of yourself. 👍😀

[Mouse_by_the_sea Graduate]

Well done and enjoy consolidation.

[Londonlaw72 Graduate]

I finished with Sarah on Saturday 😊 I ran today and used the app again but started and ended running when the walks started and ended as it was really useful to have her still say how long was left and to have an idea of the half way point.

[Runningrickard Graduate in reply to Londonlaw72]

So you ran 40 mins already?

[MissUnderstanding Administrator On a break Graduate in reply to Londonlaw72]

Just to caution against this so soon after graduation. You be done so well to get to the end of the programme and you really don’t want to get injured. It’s recommended that you stick at the 30minutes for a few weeks after graduating to reduce your chance of getting injured. Even when you do increase your distance, it’s recommended not to do that by more than 10% in a week.I really hope that comes across as supportive advice and not a lecture. There are members here who have picked up injuries straight after graduation and described how frustrating that was. Your body is still adapting to running and it’s best to take the long view and not push too hard in the early days.

Good luck with your next run.

[Runningrickard Graduate in reply to MissUnderstanding]

Absolutely, I’m not even nearly ready for 40 mins, I was just checking I understood! Thanks for the words of caution 🙂

[MissUnderstanding Administrator On a break Graduate in reply to Runningrickard]

When you’re ready for increasing the time you run for, you will probably find it’s much easier getting from 30 minutes to 40 minutes than from 20 minutes to 30 minutes. You’ve already got skills in managing your pace that you didn’t have at the beginning of the programme as well as the base fitness you’ve built through every run. Of course that’s only if you want to-it’s absolutely fine to keeping running for 30 minutes if that’s your thing!

The bridge to 10K board is a great place to look for support in running for longer/going further. There’ll be lots of recent graduates and names you’ll recognise there!

[Runningrickard Graduate in reply to MissUnderstanding]

Thank you!