I did it!

[LilyLemon]

This morning I completed run 3 of week 9. I'm only managing 4k in 30 minutes but I'm happy with that. I'm 51 and have never run before so I feel like I've achieved something. I haven't posted much on here but I've read loads and have found all the advice so helpful. I'm looking forward to carrying on running knowing that if I've enjoyed it this much on these dark, wet mornings, I'm going to love it when the Spring comes.

[nowster Graduate]

Well done! There are many of us here who only started running in our fifties, myself included.

Don't forget to claim your graduate badge: healthunlocked.com/couchto5...

And do try to keep the running going, even if it's just a couple of times a week. It will definitely help counter the traditional excesses of this month.

[LilyLemon Graduate in reply to nowster]

Thank you. I intend to carry on running 3 times a week as I'm loving feeling a bit fitter.

[AlMorr Ambassador Graduate]

Congratulations to you Lily Lemon on completing run 3 of week 9 and graduating from C25K, well done, now go and celebrate your wonderful achievement with 🍷 and cake 🎂

[LilyLemon Graduate in reply to AlMorr]

What a great idea, I think I will 😀

[Annieapple Administrator Graduate]

🎉😊🙃😊 you must be over the moon! Congratulations 🥳 what a celebration 🎊 Yes you are going to relish the Spring runs. However enjoy your consolidation runs through the winter…they will keep you fit and warm! 🙌👏

[LilyLemon Graduate in reply to Annieapple]

Thank you I will keep going through the winter and look forward to the Spring. Yes I am very happy 😀

[MissUnderstanding Administrator On a break Graduate]

Absolutely fantastic news! It’s a great programme and it’s brilliant that you’ve finished. This is just the beginning of your running life. Who knows where your runner’s legs will take you next?

There’s a great guide to post c25k running here…healthunlocked.com/couchto5...

Just like the programme, it’s important that you don’t push too far, too fast. Spending some time at 30 minutes maximum until you’re totally comfortable is a really good plan. That will reduce your risk of getting injured and let your body consolidate what you’ve done. It doesn’t mean every run needs to be as long as thirty minutes. Pick out some fun routes-new ones, old favourites, shorter runs… perhaps think about what you might like to do next.

Have fun and congratulations again 🎉 🏃‍♀️ 💪 🏅 👩‍🎓

[LilyLemon Graduate in reply to MissUnderstanding]

Thank you so much. I'm going to do exactly that as really don't want to injure myself.

[ChannelRunner2 Graduate]

Congratulations, LilyLemon , from another woman who didn't start running until she was in her 50s! That's an awesome achievement! 🥳

It looks like you've been already advised on the consolidation runs, so from me just a quick warning of sorts: I had a major motivation let down after my final C25K run! Thanks to the forum, I kept going and am so glad I did. Tomorrow, I will complete my last consolidation week 😎

Keep running, keep smiling.

[MissUnderstanding Administrator On a break Graduate in reply to ChannelRunner2]

Exciting times for you too! Have you thought about how you’re going to continue post consolidation?

[ChannelRunner2 Graduate in reply to MissUnderstanding]

Yes! I am planning on tackling the Couch to 5K+ podcast 😊 what I'll do after those three weeks, I haven't thought about yet, though. I am still torn if I want to work on speed or distance - or just stick with about 30 minute runs 3x a week for now...

(That podcast: podcasts.apple.com/gb/podca... )

[nowster Graduate in reply to ChannelRunner2]

I never used those podcasts. Or rather, I attempted but gave up on them within the first 15 seconds. I could never get on with the music.

[Cmoi Graduate in reply to ChannelRunner2]

I'm another one who dumped the C25K+ podcasts even faster than I switched them on ChannelRunner2 . I reacted very badly to the "music" and enforced counting. However, those who can handle the soundtrack and like running to a beat - I seem to remember you do - appear to find those podcasts enjoyable and helpful.

[TimeInNature Graduate in reply to Cmoi]

i tried and talked with those podcasts as well. I found the trying to hit the beat bit was far harder than the running bit 🤣

[ChannelRunner2 Graduate in reply to Cmoi]

Yes! I find it rather meditative, actually, to try to run to the beat. I've been doing that during the consolidation runs as well since I run Mariana Bo's music through Audio Step to make it a consistent 145 bpm... I still get off beat a lot and I sometimes make "weird" steps since I actually run to the rhythm of the music (so, a-1-and-a-2 rather than 1-2...). So, I am actually looking forward to the podcasts... I ran with the first one already before I read that they aren't part of the consolidation 🤣 that's when I knew that 145 bpm was a safe speed for me, possibly a bit slow...

[Cmoi Graduate in reply to ChannelRunner2]

I'd find it really difficult to run at a cadence of 145 bpm, it's far too slow for me. However, I'm short with tiny little legs so my pace isn't fast!

I'd naturally run to the rhythm of the music but I've learned not to, as for me it both destroys my appreciation of the music and makes no sense for my running. I struggle hugely with the idea of manipulating music to make it fit a consistent bpm - each to their own! 😀

[Freecloud Graduate in reply to ChannelRunner2]

Very well done on your achievement, and welcome to the not starting running until after 50s club! I used the podcasts at the start to move my feet quicker and for the very early park runs, ignoring the music and just trying to concentrate on the beat. Good luck with your consolidation, and remember to enjoy!

[LilyLemon Graduate in reply to ChannelRunner2]

Thank you and congratulations to you too!

[MakingTheMost Graduate]

Yeah!!! Well done LilyLemon!! Wahooooo 😄😄

I'm so pleased for you, what a runner!🏃‍♀️

[Oldfloss Administrator Graduate]

‘No matter how long the winter, spring is sure to follow.’ ~Proverb

Huge well done you... achieving this at this time of the year! I graduated at aged 65 December 17th 2015!

Still here, still running.... you are on the way, and you are going to love it!

[LilyLemon Graduate in reply to Oldfloss]

Ahh thank you, I'm loving it already 😀

[Cmoi Graduate]

Congratulations LilyLemon ! You most certainly have achieved something, and there's nothing "only" about running 4km in 30 minutes. Enjoy celebrating and consolidating!

[SueAppleRun Graduate]

Well done you, oh you are going to love spring

[Carners1 Graduate]

I'm exactly the same!! I'm 51 and run 4k in 30 minutes!! I graduated 3 weeks ago and managed to run 2 5ks this week, both at about 40 mins.Being able to do something you never thought you could is the best feeling ever. Well done and stick with it!!

[LilyLemon Graduate in reply to Carners1]

Thank you and congratulations to you for completing two 5k's. I think I will be able to do it once I start running for a bit longer, it's just the speed I can't seem to improve on but I don't think the pavements covered in slippery wet leaves are helping with that! It certainly is a great feeling though.

[ChannelRunner2 Graduate in reply to Carners1]

Awesome for running two 5ks this week, Carners1 ! I've just been running along at the 30 minutes for consolidation since graduation...

Good point on the slippery leaves, LilyLemon ! I was thinking this morning that I start working on my speed rather than distance because the thought of spending one more minute in the cold isn't that attractive - and maybe I'll reconsider 🤣 Oh, the post-consolidation choices! 😎

[Carners1 Graduate in reply to ChannelRunner2]

Both times it wasn't planned 😄

Just had my music on and just kept going. I think switching to using strava and not having time notifications really helped.

I'm trying to stick 1 30 minute run, 1 20 minute run - but quicker, then 1 longer run per week, then in the spring try 5 -10k.

[Week7 Graduate]

Congratulations. Such a wonderful feeling isn't it? And it just gets better.I started running using c25k in my mid 50's over 2 years ago and I'm still plodding along.

Good luck with the next stage of your journey. The most important thing is just to keep on keeping on ! I find reading these chats is the best way to ensure that I keep motivated.

Happy running.

[LilyLemon Graduate in reply to Week7]

Thank you. Yes I will keep reading these chats as they really are motivating.

[TimeInNature Graduate]

🥳 Congratulations 🎉

[00marks Graduate]

Congratulations on completing C25K!

[Catballoo Graduate]

Congratulations! And really don’t worry about the distance you ran, it’s the fact that you ran for 30 minutes 3 times already that’s important. Be proud of yourself!

[Wawacito Graduate]

Congratulations! You have achieved a lot and are now a runner.

The C25K program is really great. Like you I started in my 50s and never thought I could run. The program changed that. And: It is not so much about distance but the length of time you are running.

[Mezzysu Graduate]

well done LilyLemon, I can hear the excitement in your voice. I’m only on wk 7 but can’t wait to be like you!

[LilyLemon Graduate in reply to Mezzysu]

Not long to go for you now, I found the last couple of weeks flew by!

[JetsNanna Graduate]

Congratulations 👏🏼👏🏼👏🏼😊

[FriendofRondo Graduate]

Another 'new to running in their 50s' here! Many congratulations on completing Week 9!

[OldManRunning Graduate]

Well done LilyLemon great achievement the distance is irrelevant the fact you ran 30 minutes 3 times in one week is, as is completing C25k from a standing start 🏃🎉

[Mothmoss Graduate]

Yippee - big cheers going on for you. Well done for making it 😁. Look forward to hearing what you do next, as I'll be there in a few weeks and could do with some inspiration.

[Lumaca0112 Graduate]

Well done! I completed Run 3 of Week 9 on Thursday and still think I'm dreaming 😂 I've never been a runner and started at 59! Hoping to continue with 3 (very slow) 30-minute runs per week 🤞

[MissUnderstanding Administrator On a break Graduate in reply to Lumaca0112]

Fantastic news! I’ll direct you to the same resources….

Request your graduate badge here… 🏅 

healthunlocked.com/couchto5...

Guide to post c25k running here…healthunlocked.com/couchto5...

Most importantly, how are you celebrating?!!!

[LilyLemon Graduate in reply to Lumaca0112]

Well done you too! I'm going to do the same as you, 3 x 30 min runs each week for now

[Lumaca0112 Graduate in reply to LilyLemon]

Good luck LilyLemon! Hope it all goes smoothly for you!

[Over60sRunner Graduate]

👏👏👏👏👏👏Well done 👍 👍👍👍👍

[Dendev75 Graduate]

Brilliant achievement! Well done! 👏🏻👏🏻 I hope you get yourself some running goodies to celebrate ☺️

I started running this spring and it was just lovely, I didn’t like summer much but autumn was gorgeous too. Now onto winter - it’s hard to decide what to wear as you warm up so quickly but it’s freezing starting off. Good luck with the next step of your journey - consolidation runs 👍🏻

[LilyLemon Graduate in reply to Dendev75]

Thank you, I'm going to get treat myself to some running shoes 😀

[Dendev75 Graduate in reply to LilyLemon]

that’s exactly what I did. 👍🏻☺️ happy shopping 🛍️

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

Pictures of shoes are compulsory. We love shoes here.

[Getfitordietrying Graduate]

well done, 4K in 30 minutes is pretty fast in my book. Now there is Park run, fun runs, Jingle Jogs and all sorts of fun to be had. I progressed onto Bridge to 10K after Couch to 5K and found that good for keeping me motivated and progressing. The community on this forum is very helpful, even if you don’t post much yourself, there is, as you say, loads of good advice on here. Enjoy your running. 👍

[Rungranny Graduate]

Brilliant, very well done. I'm 61 and just finished C25k also doing just a smidge over 4 k in 30 mins. Happy with that. 5 k in 30 mins needs considerably more fitness and leg strength than I have to offer.

If u can continue to run 3 times a week ,

1× shorter run at slightly faster pace.

1x 30 mins , over varied terrain. Try new routes with hills or grassy trails etc. These are harder than flat pavements.

1x increased time from 30 mins to 32 mins , 34 mins etc until u reach 5km.

Then by Spring you will be ready for any thing that you choose.

Keep posting your progress , it keeps me and many others motivated.

[LilyLemon Graduate in reply to Rungranny]

Thank you so much for your suggestions and congratulations on completing it too

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

Those are great suggestions there Rungrannyrun ! You’ve done fantastically too.

Just something to consider is when to start building pace and distance. We’d always recommend new graduates take some time to stick at maximum 30 minutes without trying to increase pace to consolidate their progress first. That will reduce your chance of getting injured which can come out of the blue if you increase too fast too soon. Once you’ve consolidated, then increasing slowly (if you want to) as you’ve described is a good idea. Often people choose three weeks but it can be longer depending on how you feel. There’s a nice post from the wonderful IanodaTruffe here…

healthunlocked.com/couchto5...

[javamain Graduate]

you did it, that’s all that matters . I am so gonna get that certificate. I just did my wk 9 r3 too and don’t care how far….

[LilyLemon Graduate in reply to javamain]

Congratulations for doing it too! You are so right, 9 weeks ago I couldn't have run to the end of my road so 4K is quite an improvement!