Today in the drizzle and muggy weather I finished my last run of week 9! The biggest challenge was keeping dry AND cool (not sure I achieved either). I can’t quite believe how I’ve gone from 60 seconds with burning lungs to running for 30 minutes. Don’t get me wrong, I don’t find 30 minutes easy by any stretch but I can keep going putting one foot in front of the other. I’ve felt my stamina improve as the weeks have gone on and it’s been great for my mental health. I hope those of you who are part way through or have had set backs keep going. Everyone’s journey is different, runs can be repeated, we all have different challenges. But having never really run in my life, if I can do it anyone can! I have no idea how close I am to 5K but I definitely can do 30 mins for the first time in my life.
Also welcome any advice for what’s next? I want to keep some momentum as I’ve found the discipline very helpful. Thank to everyone here who posts- even reading other people’s journey has been really helpful (and will continue to be).
Written by
StringTheory
Graduate
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🍏 🙌 🥳 Exciting day & you will always remember it!! Well done 👍 Hope you have had a wonderful celebration.
There are many apps out there to explore. Many of us fine the Nike Run Club a good one to start with. It’s free too. Excellent coaching, a wide choice of topics, plans if you want one and a choice of time. Download & have a little explore!
Another good idea once you have graduated is to join Bridge to 10k our follow on forum with lots of post couch to 5k ideas.
Enjoy these longer runs. Take them slowly as you build up strength & stamina. Hopefully you are adding some strength & flex exercises into your routines.
Huge well done to you! The 5K can wait. it is not necessary to graduate and many folk never reach 5K in 30 minutes, ever...
The run is the thing and you can run for 30 minutes. Relax now, and enjoy that wonderful feeling. Annieapple has given you some advice and tips.
Moving on is exciting as you carry on... just running for pure joy, shaking the runs up... 30 minutes run, shorter ones and then some, what I call, see where I get to, runs. Longer relaxed, and steady, until I think... I will head back now :)They are the ones that build all our new running skills up.
Strength, stamina . pace, distance and yes, speed.
Congratulations on your Graduation 😁Over the C25K program there's enough time for the running habit to embed. Consolidation builds on your strong foundations.
The main thing is to keep your consistency. Run 3-4 times a week if the weather allows. Carve that time into your schedule.
Experiment with different runs - shorter, longer, slower, faster, intervals. Try a new route. Do your usual route in reverse. Try some guided runs (I really like NRC).
Oh, and as you run, smile and say out loud 'This is fantastic and I'm fantastic' because it is and you are too 😁
Congratulations!! I also recently graduated, and attended my first park run on Saturday. I think having something to work towards (like park run) gives me the motivation to keep going.
There are also three runs after week 9 which I would definitely recommend.
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I did it!!!!!
If I can do it..... Anyone can!
W9R3 goodness me the heat but I did it, I finished C25K this morning. 
W5R3: I actually did it. If anyone is scared, don’t be! 
I did it!!!
