Week 9 run 3 done today: Today I completed week... - Couch to 5K

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Week 9 run 3 done today

Gildamonster profile image
25 Replies

Today I completed week 9 run 3! I really wondered when I started this a few months ago if this 52 year old person would be able to jog for 30 minutes at the end of this program, and I am! I find that I get into my (slow) rhythm around 5-10 minutes, then I try to just stay in it. For anyone struggling or feeling frustrated I would recommend staying with it, even if you feel you have to repeat a run or a week (as I did). I'm interested to see what comes next, and am weirdly sad to say goodbye to Laura.I love the advice given here and would love some on what to do next!

25 Replies
WillowandSola profile image

Congratulations 🥳 consolidation comes next, don't increase either time or pace for the next few weeks, you could repeat week 9 a few times, I know some do, download the Nike run club app and pick some of their guided runs, but just enjoy yourself, mix it up a bit, try a new route 😊Run Happy

Gildamonster profile image
GildamonsterGraduate in reply to WillowandSola

Thank you, I will check that out!

Oldfloss profile image

Huge congratulations! Time to get that well deserved badge!

Now the fun begins again... you move on and make sure that you are comfortable with those new running legs:)


Lots of information here. I found too that running , just because I could, was a real joy.

I started to make a three run pattern, for each week after while, which included a short run, a longer 30 minute, and then a lovely, relaxed longer, just see where I get to, run., usually early Sunday morning.

As the months went on, obviously the runs evolved, as they will with you... distances covered changed and that came very safely and naturally.

So, lots to look forward too, consolidate the runs for a couple of weeks or so and then... think how you would like your running to evolve.

Well done you!

Gildamonster profile image
GildamonsterGraduate in reply to Oldfloss

Thanks so much! It looks like I have more reading to do! 😄

MissUnderstanding profile image

This is such excellent news-congratulations! I hope you’re celebrating? It’s a massive achievement! 🏃‍♀️💪🏅🎉♥️

I had a bit of a dip after finishing c25k. I missed the structure, I missed having someone telling me what to do (I couldn’t face the c25k runs again) and I felt like I should be faster and better because I was a graduate. I think that’s quite common and just something to watch out for. I got through it by finding some new places to run, mixing it up with a few hills, trying to properly nail running slowly and when I was ready, moving to the magic plan. You want to be really comfortable at 30 minutes running first before trying increasing the time, distance or pace. Usually people do that for around three weeks.

I wish I’d discovered the NRC app then-their guided runs are a bit marmite but I love them and they’ve easily been the best thing for my running since c25k. Stick with their “recovery/easy” runs and they’ll really help nail on the importance of that steady pace.

The link Oldfloss has posted has loads of brilliant advice. Well worth a read. Just because you’re now a graduate doesn’t mean you can’t keep asking questions here.

You can request your all important graduate badge here… 🏅


Who knows where those runner’s legs will take you next? Have fun consolidating your superb feat in finishing c25k ❤️

Gildamonster profile image
GildamonsterGraduate in reply to MissUnderstanding

Thank you so much! Yes, I know that I do much better with some structure than without. Not sure I can go back to the c25k podcast, though. I will try to mix up my running routes, that is a good idea! What is the magic plan? I have seen it mentioned here before.

Will definitely check out the Nike run club app; good to know about the "recovery/easy" runs. I looked at the link from Oldfloss and I have some reading to do for sure!

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Gildamonster

Sorry! I should have explained the the magic plan is a popular way to build up your distance (or time) running to reach 10k (or 60 minutes). It’s a common next step after consolidation. Have a browse around if you like on Bridge to 10k-you’ll see lots of familiar faces and there’s no pressure to run 10k if that’s not what you fancy doing! We also run a monthly quest which you can take part in if you’re a c25k graduate. Set your own goals (like running three times a week to consolidate) and chat about how you’re getting on. The great thing about running is it’s really big and you can find ways to make it work for what you enjoy and what’s realistic around your lifestyle.

There’s no rush to commit to anything though. I’ve learned to slow down a bit not just with pace but also with always looking for what’s next. Sometimes it’s important to just stop and enjoy where you actually are! The main thing for you to do now is feel mega proud of yourself and keep running!

Gildamonster profile image
GildamonsterGraduate in reply to MissUnderstanding

Ok, thanks for explaining! It seems I have some time to learn about the different paths people take with their running during consolidation. I'm guessing that consolidation will really be about being where I am, and will hopefully inform what happens next.

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Gildamonster

Exactly that! That’s a lovely way of putting it. Have a wonderful time being where you are! ❤️

Gildamonster profile image
GildamonsterGraduate in reply to MissUnderstanding

Thank you! 😊

Wavy-chick28 profile image

Congratulations, it’s just such an amazing plan !! I have nearly been running for two years now and it’s just a matter of keeping going.

Consolidation very important don’t over do it and injure yourself. I mix it up like a bit of NRC app on occasions, few charity runs just to give me a goal did the 10k but I don’t think it’s distance it’s just the getting out and running so great for our health and mental health!!

Love to listen to podcasts too, endless opportunities but making sure we warm up and down keeps the injuries away 🏃‍♀️

Gildamonster profile image
GildamonsterGraduate in reply to Wavy-chick28

Thanks, will be interesting to see how consolidation goes! Today is my first run post c25k.

Mezzysu profile image

Well done and big congratulations. Reading your post was like reading something that I thought myself. I couldn’t see myself running for 30mins non stop as I couldn’t do 1 min and I didn’t know whether I would stick to it. I still find the 30mins run tough as you say especially the first 10mins and getting into a rhythm. I have not said goodbye to Sanjay (your Laura), as I’m consolidating my week 9 runs and repeating my 30 min runs. I am addicted to the timings and half way bell and the encouragement on the way. You may want to consider the same.

Gildamonster profile image
GildamonsterGraduate in reply to Mezzysu

Thank you! I may go back to the week 9 podcast runs, I’m not sure yet. A few have suggested NRC app, so I may try that, or even just listening to my own music for 30 minutes.

00marks profile image

Congratulations on completing C25K!

Gildamonster profile image
GildamonsterGraduate in reply to 00marks

Thanks so much!

RollingPea profile image

It seems to me the consolidation phase is about finding the self discipline and working out your own weekly running pattern. That's the main thing. Continuing to get out there and run on a regular basis. Then there are the running apps. They can help because they add new interest. They map and measure your run as you go along and they can be allowed to send you reminders to go on your run (who needs that?). At the end of the run you can look at the map and charts to see how high that hill was, or how your pace varied along the way. Lots of people mention the Nike Run Club app. There's also Runkeeper (from ASICS) which I am using at the moment. And you can play your own music in the background. The BBC Sounds app has a running music selection called PaceSetter and loads of other suitable stuff, like Feel Good Tunes or Workout Anthems, depending on your taste. Consolidation = keep on running + figure out some new phone apps. Most of all, have fun!

Gildamonster profile image
GildamonsterGraduate in reply to RollingPea

Thanks, I’ll definitely be checking out some apps! Today is my first consolidation run, we’ll see how it goes.

MrBassmanjazz profile image


I struggled to let Laura go, too. You can repeat W9 run as consolidation. (I recommend W1 or 2 as the congratulations, on W3, start to wear). Then maybe look at NRC? Lots of options there. I think Laura turned up again in Strength and Flex? But, she'd changed. This was Tough Laura. She wanted me to go faster. Started talking about BPMs 'n stuff. Me 'n her are done!

Gildamonster profile image
GildamonsterGraduate in reply to MrBassmanjazz

Thanks! I may repeat week 9 for a run or two, I’m not sure. (That song about Julie really grates and I’m not sure I ever want to hear it again😂) I am going to check out some of the run apps mentioned and see what fits.

MrBassmanjazz profile image
MrBassmanjazzGraduate in reply to MrBassmanjazz

Don't know that song about Julie. I did it with the App and my own Spotify playlists.

OldManRunning profile image

Well done Gildamonster 🎉🏃‍♀️🏃🏃‍♂️🎉🥂I know what you mean about jogging for 30mins, never imagined I could do it 😂

Miss Laura? Yes.

Miss the support(on the app not here)? Yes.

Miss the music? Not so sure.

I got Bread, Bowie, U2, Eagles and Nickelback now, oh and my books 😂

Gildamonster profile image
GildamonsterGraduate in reply to OldManRunning

Thank you! Yes, I’m ready for some different music for sure😁

Liono profile image

Congratulations! Have fun consolidating!

Gildamonster profile image
GildamonsterGraduate in reply to Liono

Thank you!

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