just one more run

[Dairymilkgirl]

well, what a journey!!I started this challenge back in the cold , dark , miserable days of February, I had taken a good hard look at myself , approaching 57 , out of shape , tired and sad. That first run was hard , i was a sweaty mess but i did it and I kept doing it, week 4 I injured my knee then got a viral chest infection , that set me back 3 weeks but I got back to it and even better started where I left off😀

My final run is tomorrow and I am so incredibly happy and proud of myself, On Yesterdays run I didn’t stop running at 30 minutes I felt good and I wanted to see if I could do 5K , guess what I did it and in 39 minutes, pretty chuffed with that. So as I reflect on how far I have come I wanted to say thankyou to everyone who has posted on here you have been my inspiration and motivation, If I can do it so can you!!

[Tessie66]

Absolutely brilliant 👏 , you have smashed it you can be very proud of yourself. What are your next steps after completing c25k and have you done a parkrun yet?

[Dairymilkgirl Graduate in reply to Tessie66]

Thankyou Tessie66, my next steps are to consolidate my running by doing 5k runs 3 x a week , however long they take and continue to build strength and stamina,

not sure I am ready for park run yet, bit of a solo runner, but who knows maybe one day, never thought I would say this but I have become a bit obsessed with running keep thinking about it and watching others running, 😂

[MissUnderstanding Administrator in reply to Dairymilkgirl]

Massive congratulations! What a brilliant achievement-you should be really proud of yourself! You can request your well earned virtual graduate badge when youve done your final run here…

healthunlocked.com/couchto5...

Just a note of caution about your plans…if you go from running 3 x30 minutes a week to 3 x 39 minutes a week, that’s quite a big increase. It’s usually recommended to stick to increases of no more than 5 mins according to the Couch to 5k app. You don’t want an injury straight after graduating and doing too much too soon in an understandable feat of enthusiasm is a bit of a risk. You could look at a pattern something like the magic plan over on Bridge to 10k with a shorter run, a 30 minute run and a 5k? It’s up to you though. We all decide what level of risk we’re comfortable with. Here’s the magic plan information in case that’s useful!

healthunlocked.com/bridgeto...

Hope you’re celebrating!

[Dairymilkgirl Graduate in reply to MissUnderstanding]

thankyou so much for your advice, that makes complete sense, I would be devastated to get an injury now, I will stick to the 30 min runs and when these feel easier will move on slowly, everyone is going to be fed up with seeing my virtual graduate badge😂😂

[MissUnderstanding Administrator in reply to Dairymilkgirl]

You can show it off as much as you like! You’re amongst friends here who understand what it means!

When you complete your final run you’ll unlock the “Beyond Couch to 5k” section of the app and that’s where you’ll find more hints and tips about how to keep running…scroll down to the bottom to find the “how to transition to beyond 5k” advice. You can dream as big as you like and you’ll get there when the time’s right.

Start planning some celebrations for the final run!

App section

[Tessie66 in reply to Dairymilkgirl]

Well done, and just like me, obsessed 👏

[Oldfloss Administrator Graduate in reply to Tessie66]

Aren't we all?

[Tessie66 in reply to Oldfloss]

DEFINITELY

[Folkylass Graduate]

Nearly there Dairymilkgirl ! Oh it’s so exciting isn’t ? You are doing brilliantly and don’t forget when you’ve completed to request your virtual graduates badge from the link below

healthunlocked.com/couchto5...

I shall be there ready and waiting to award you it……can’t wait…..🥳🥳.

In the meantime I’m just giving it a polish for you ….😂😂

[Oldfloss Administrator Graduate]

Enjoy your Graduation Run... take the advice and take it gently.

Don't push too hard... just relax as you head towards that podium, where we will all be waiting to cheer you home

Very well done to you!

[CH951]

Well done for sticking at it will be worth it,it's a long day sitting in the house xx

[VS1975 Graduate]

Well done 🥳

[SueyB]

And you are mine!

[Seaside22 Graduate]

Well done, and a lovely post. You can feel the joy radiating through the screen!

[grumpyoldgirl Graduate]

What a happy read, well done!

[drl212 Graduate]

Congratulations! I started in the cold of late winter as well! You'll smash your last run. It is such a great feeling! I'm on the second week of consolidation runs - 20, 30, 35...

[sigasiga Graduate]

Congratulations! Enjoy your last run of C25K and keep on running!

[Teaching]

Congratulations!

[Cowladyrunning Graduate]

Fantastic 🎉🎉 Congratulations to you!

[RunByTheSea64 Graduate]

I started in Jan, so I know what you mean Dairymilkgirl ! But isn't it amazing how good you feel after these runs, even or perhaps especially on the dark miserable winter days. Well done - you've probably graduated today, but if not, good luck for tomorrow!