last run of the program

[Bertiecatmum]

I did my final run on Sunday, like so many others I can’t believe that I could go from barely doing a minute to 30 minutes at a respectable pace too.

My best advice would be trust in the program.

I love the headspace and the fitness!

I feel less achy and feeling more energetic.

It’s the best thing I’ve done for me , I now have caught the running bug and want to run further , I went on a run yesterday and extended my running time by 5 minutes, and ran 5.5 km .

I still haven’t enrolled in a park run , or run with anyone but Im increasing in confidence and feel like a proper runner !

[Instructor57 Graduate]

Congratulations on your graduation !😁👍🎉🎉🎉

I have awarded you your Graduate badge!

Please have a read of the post below all about running after C25k.

healthunlocked.com/couchto5...

We would always suggest a period of consolidation after graduating .

So continuing to run the 30 minute runs for a few weeks before pushing forward with either distance or pace.

It is very easy to pick up overuse injuries, especially as a new runner , take your time !

Enjoy your new found freedom,

[Bertiecatmum Graduate in reply to Instructor57]

Thank you

[AlMorr Ambassador Graduate]

Congratulations to you Bertiecatmum on graduating from C25K by running run 3 of week 9, remember to claim your graduating badge, now go and celebrate your outstanding achievement, don't overdo running by increasing the distance, run, 3/30 minute consolidations runs over the next few weeks before increasing your distance.

[Bertiecatmum Graduate in reply to AlMorr]

Thank you

[Cmoi Graduate]

Hi Bertiecatmum , congratulations on completing C25K.

As others have said, you should consolidate this achievement before seeking to do more.

Once you've done that you might like to look at the Magic Plan over on the Bridge to 10K forum: healthunlocked.com/bridgeto...

[Bertiecatmum Graduate in reply to Cmoi]

Thank you for the link ….. Looks good

[M0use Graduate]

Congrats 🎉🏃‍♀️👏from one graduate to another (just completed mine yesterday so I'm still celebrating) you've done great and aren't we amazing? It's the best thing I've done too. 💐 some kind person gave me some flowers to go with my graduate badge so I'll pass them on to you.😊

[Bertiecatmum Graduate in reply to M0use]

Well done you , totally agree we are amazing!!! Do you want to do more or just maintain it? X

[M0use Graduate in reply to Bertiecatmum]

Haven't thought too seriously beyond consolidation but I'd like to get to the 5k whether by running faster or for longer not entirely sure, probably I'll start by extending the time and see how things go. I'd like to do at least one Parkrun but that's tricky to organise (I'm an unpaid carer so running has to fit around that). I'll definitely keep going that much I know, I've seen to many fantastic benefits, both physical and mental, to ever want to stop. What about you, what do you plan to do next 😊

[Cmoi Graduate in reply to M0use]

Congratulations M0use on completing C25K!

Once you've consolidated, you're much better advised to reach 5k by running for longer, by gradually increasing time, not hammering to try to crack 5k in 30 minutes. Slower running helps you develop a better aerobic base which will in turn help you to get faster, if that's what you want. Doing too much too soon is likely to result in injury.

[M0use Graduate in reply to Cmoi]

Thanks for the good advice (as always 😊). That's the conclusion I was coming to. A few weeks of just the usual 30 minutes will do me for now but then I thought I'd try doing one run a week a little bit longer and see how things go. I'm enjoying things as they are anyway so I'm in no rush 😊

[Cmoi Graduate in reply to M0use]

Thank you M0use ! I try to give good advice, but the more I run the more I realise I don't know. I'd say I only started to learn about running properly once I started marathon training, so I try to help others to avoid the mistakes I made.

Happy running!

[Bertiecatmum Graduate]

I am a single parent to 3 and I love the way my runs take less than an hour,I love the headspace .

I’m hitting the 5k mark and have put the Nike run app on my phone to as it shows your route, distance pace etc ( it’s free ) and I run it along side.

I like to run with music, I just use the bbc sounds and was using the chill out mix but have moved to pace setter.

I’ve just registered for the park run but now have to pluck up the courage to go 😬

I’d like to be able to extend my distance and eventually get to 10k .

[nowster Graduate in reply to Bertiecatmum]

Have a look at the results from the parkrun venue you choose. It'll give you an idea of how fast the course is and how popular the venue is. The ones I go to tend to have less than 100 people attending.

[Dendev75 Graduate]

Well done, I love reading people’s success stories on here and it’s good to know what to do next and that there’ll always be great advice.

[Bertiecatmum Graduate in reply to Dendev75]

Thank you yes tons of advice, which I absolutely welcome as I’m such a novice.

[Dendev75 Graduate in reply to Bertiecatmum]

Me too, I’ve heard a few graduates taking about the Nike running app, do you recommend that after my consolidation runs?

[Bertiecatmum Graduate in reply to Dendev75]

It’s easy to use and free , maps your runs and logs them to look back on , gives you personal best etc . Not sure I’m using it to its full but even the basic features provide lots of information/ reassurance

[Dendev75 Graduate in reply to Bertiecatmum]

I’ve just downloaded it so I’ll take a look, thanks 😊

[Jackapoodle Graduate in reply to Dendev75]

The NRC guided runs are brilliant if you miss that little voice in your ear giving you support and guidance. They cover a variety of distances and times, so easy to pick some 30 min runs for consolidation. If you prefer just playing music, podcasts etc you can use it just to record your runs like you can on Strava etc. Congratulations, you've done brilliantly well 👏 🙂🏃‍♀️

[Dendev75 Graduate in reply to Jackapoodle]

Yes I do feel like I need that voice in my ear for a bit longer (I’m going to miss Sanjeev’s voice so I might repeat week 9 again) 😊 thank you 🤗

[UnfitNoMore Graduate]

Congratulations! You’ve been a “proper runner” for a little while now, but good to read that you’re also feeling it. Enjoy parkrun and similar when/if you do them. For now celebrate well, consolidate and plan some future running adventures.

[Frenc Graduate]

That’s brilliant, well done you! Way to go Bertiecatmum 🏆🏆🏆🏆🏆.

[Nilsam Graduate]

Wow well done. Very impressed. Congratulations.🏃‍♀️