Final Run Completed

[Epictetus7]

After many false starts, minor injuries, health issues and life complications... Yesterday, I finally completed the Couch to 5K program!

I'm a 42 year old male who has been very unfit and overweight for several years. When I first tried the Couch to 5K program (probably over 2 years ago), I found the first runs so difficult. I "knew" that there was no way I'd ever get to week 9 and run for 30 minutes straight!

Over the past couple of months, I've been through some major life changes that have made me question my priorities in life and also changed my mindset on how to face challenges in life. I decided to fully commit to Couch to 5K and, rather than setting myself the goal of "running 5K" or "running for 30 minutes", my goal became to "keep trying". Even if it meant I'd be completing the same runs multiple times (and I did!), I knew this time that I would persevere and keep running three times per week.

What I didn't expect was that the runs actually began to feel easier and easier as I went through the program. Not only was I able to run for 30 minutes, but I still had something left in the tank when I'd finished. On top of that, I enjoyed the last 3 weeks of the program immensely.

I feel super proud of this achievement and it has made me begin to consider what else I can achieve in life that I always "knew" was not possible.

Although this is my first post on the forum, I've been hugely inspired and influenced by so many posts on here over the years. I'm grateful to you all and I know that you played no small part in helping me to complete the program. I'm still in shock that I've graduated!

If I could offer one piece of advice to anyone who may be doubting themselves as I was, it would be to adopt the "keep trying" mindset that helped me so much. It enabled me to play the long game, rather than trying to push my way through the program as fast as possible (which is what has tripped me up in the past).

I've read a few of the posts around consolidation and I've begun to put a plan together for the coming weeks. I completed all of my runs indoors on my treadmill with no incline. My walking speed was set to 6kph and running at 8kph. This felt like a comfortable-ish speed for me.

My goals now are to actually run the 5K distance and to try to do that within 30 minutes and to then run an organised outdoor 5K by the end of the year. I'm still very wary of running outdoors and having people actually see me running 😂 I'd be very interested to know any views on my plans for August and September to move me towards these goals

August - The goal is to simulate something closer to outdoor running by adding an incline to the treadmill. I'm planning to repeat the final 4 weeks (weeks 6-9) with a 5% incline and leave the speeds at 6kph for walking and 8kph for running.

September - The goal is to run the 5K distance in 30 minutes. I'll again repeat weeks 6-9 but with a smaller incline (probably 2% depending on how August's runs have felt!) and higher speed - 6kph walking and 10kph for running.

After that, I'll brave the outdoor run (that'll be a big step for me) and get myself booked onto a local 5K.

These dates aren't set in stone and I'm fully prepared to repeat runs multiple times if I find myself struggling.

Appreciate any advice! Happy running!

[Jamesrunsforlife Graduate]

Very well done 👍 there is no feeling like completing the program is there ? 🎉

[00marks Graduate]

Congratulations on completing C25K!

[AlMorr Ambassador Graduate]

Congratulations on graduating from C25K with run 3 of week 9, good luck for your Quest to run 5K in 30 minutes.👍

[Little0ne Graduate]

Huge congratulations on completing the program! Well done for adapting the mindset of “keep trying”. Good luck with the plan you’ve developed and just remember…..keep trying ☺️☺️

[Naturesweapon Graduate]

Hello and well done! Here is a well deserved 🏆 on a fantastic achievement! Thank you for sharing your journey so far. I really enjoyed reading your post 😊

My views of your goals are that they sound like great next steps, however my experience is that running faster, even if only marginally faster, might lead to small pain/feeling in knees and shins. I think there is no harm in trying, but if feeling some type of sensation creeping up I would probably go back to what I know and maybe increase speed for only part of the run, or for one run a week, with plenty rest after. With regards to the slope increase, I think a small incline might be a good idea, but again, when we are outdoors it probably varies and hardly ever we would go up hill all the time.

After some confusion over what to do after graduation, I have a goal to first completely dominate the 30 minutes (alternating 30 mins with shorter runs too); second, start running a bit longer to achieve 5k comfortably (I think I need to run 5-6 minutes more to achieve 5k but I will know when I do my first park run in september); and third, perhaps one day I can progressively put both together to run 5k in 30 minutes 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

All the best going forward, keep us posted! 👏🏼👏🏼👏🏼

[Wine]

Brilliant post plan and well done... Fantastic news 👏👏👏👏🥳🥳🥳🎉🎉🎊🎊🍾🍾🍾💕💕🎖️🎖️🥇🥇🏅🏅🏅🏆🏆🏆🏆🏆

[Folkylass Graduate]

Congratulations on completing C25K and of course graduating 👍👏👏🥳👨‍🎓. Now then have you managed to get your virtual graduate badge? If not just pop over to the pinned posts for Augusts C25K graduation where I think OldFloss will award you with your badge /august-graduation-badges😂😂👍🥳🥳

Then when you’ve done that why not have a look 👀 at graduates-club-the-next-steps-august-week-1 where members document their consolidation progress. There lots of great posts to read. So please come and join us we would love to read about your further plans and where your running journey may take you in the future. Well done again and Happy running!👍😂🏃‍♂️

[Oldfloss Administrator Graduate]

Huge well done to you.... maybe now take a look at this too!

healthunlocked.com/couchto5...

[Cmoi Graduate]

Congratulations on completing C25K Epictetus7 !

Fwiw, I wouldn't worry about being able to run 5k in 30 minutes. It's running for longer at an easy pace that will help build stamina and help you to run faster - pushing too hard for speed is likely to increase your risk of injury. Personally I was able to run 10k before I managed a sub-30 5k, and I haven't gone under 30 minutes for 5k in ages. Too much like hard work for me!

As for running outdoors, I've never run indoors and you have my admiration for completing C25K on a treadmill. So I'm biased, but unless you are also dealing with other issues (e.g. agoraphobia) I'd urge you to try a run outside as soon as possible, so that you can get a feel for what it's like. I recognise that you have concerns about people seeing you, but when it comes down to it, does it matter?

Most people couldn't care less about the fact that you're running or what you look like, they're too wrapped up in themselves. Anyone who responds negatively to you or who comments adversely isn't worth bothering about (unless they're actually threatening you, in which case they should be reported to the police.)

I happen to live in the back of beyond, so most of those who see me running know exactly who I am. I have a far from perfect body, but wear shorts ,t-shirts or vest tops anyway as soon as the temperature passes 10°C or so, otherwise I'd melt. To date nobody has mocked me or expired from shock at seeing me doing an impression of a bonsai ent trying to escape the enemy.

Running is supposed to be fun - enjoy finding yours!

[Penwithpink Graduate]

We’ll done you! That is such a worthy motto - I’m

On my 3rd attempt at it and should complete week 4 today . Be very proud of yourself !

[Miss_slinky Graduate]

Amazing job!!! Love that motto of “keep trying” - we can all feel we aren’t fast enough or getting there but Nike and you have hit the nail on the head with “just do it” and “keep trying”. You will surprise yourself and with dedication we all get there - no matter our size or level of fitness. Great job!

I am super excited to hear about your first outdoor run!! I would try it parkrun for first 5k as everyone is so supportive and friendly!