Finished Couch to 5K

[Nutandraisin]

Hello. I finished the program yesterday. Thank you to everyone who commented and gave me moral support. All the milestones that seemed impossible seem minor now considering I can run for 30 minutes. My sunglasses broke on the last run (one of the arms fell off) - I think it was fate that they lasted so long!

Not sure what I’ll do next. Going to have a break until Sunday and maybe just go for a 30 minute run. Should I just repeat the last runs? I quite like having someone in my ear talking to me every so often. I know there are some other runs on the app. I just liked there was a program to stick to.

Thank you all and if you ever think you can’t do it - JUST DO THE NEXT RUN and worry about it afterwards

[Yesletsgo Administrator]

Congratulations Nutandraisin , what a fantastic achievement. You can now claim your lovely Graduate badge here: healthunlocked.com/couchto5...

As for what comes next...that's entirely up to you. Generally we have a period of consolidation for at least a few weeks after graduating. Get used to running for 30 minutes then mix it up a bit. Maybe increase your distance to the elusive 5k in very small (no more than 10% a run) increments. There's a great pinned post here healthunlocked.com/couchto5...

For guided runs a lot of us like the Nike Running Club app . It's free, you don't need to buy Nike stuff and it has hundreds of guided runs of all descriptions, plus further training plans if you want to increase your distance.

So, the world is now officially your oyster - and don't worry too much about your sunglasses, the weather forecast will probably mean you won't be needing them for a while!

Once again, well done

[Nutandraisin Graduate in reply to Yesletsgo]

Thank you. I think I will download the Nike app now and have a look around. I think I could probably run 4K now - so maybe I’ll do a week of 4K and then a week of 4.5K before 5K. I’m not that fussed in running for 10K as it will start to eat too much into family time. If I could run 5K three times a week I think I’ll live forever hahaha. Thank you again xxx

[Yesletsgo Administrator in reply to Nutandraisin]

I know what you mean about longer runs but sometimes they just feel so good 😁NRC has lots of different types of runs, as your consolidated progresses it's good to mix things up with intervals, speed runs, fartleks etc. All these great new runs to try, have fun 😁

[Nutandraisin Graduate]

I have downloaded it and it looks good. I did 4 runs in 8 days and I need a bit of a rest but will start again Sunday and then do three per week from then until I finally give up. Saying that, I thought I’d quite C25K as I have done so many times before with health kicks - perhaps I will be a life long runner :0

[CBDB Ambassador]

Huge Congratulations!!! Awesome achievement!

[Oldfloss Administrator Graduate]

Huge congratulations ... very well done!

[AlMorr Ambassador Graduate]

Congratulations you on graduating from C25K,now go and celebrate your wonderful achievement with wine and cake 😄🏃✅

[Whatsapp Graduate]

Well done. Always a popular question on here, what to do next?

Firstly, I suggest you just keep running 30mins 3x week. If not already, work up to 5k.

Once here you can join parkrun - or any number of organised events, try new things like: intervals, fartlek, etc.

Of course theres the option to move to a trainjng programme to increase dusrance up to 10k, or more.

In short, theres a whole load of great things to discover and explore. Theres also a endless supply of places to run too, so enjoy!

[00marks Graduate]

Congratulations on completing C25K!

[HorsePlay Graduate]

Congratulations! Very well done, I'm so pleased for you. It was great to see your post and it really made me smile! 😊

[IRunning]

Congrats on completing C25K. Loads of good advice on here but mine would be to definitely take a bit of time consolidating the 30min run, and to mix it up the C25K app has some extra runs you can do after you’ve graduated 👍

[VS1975 Graduate]

Well done, I think a new pair of funky running sunglasses is in order as your prize. Congrats 🥳

[drl212 Graduate]

Nicely done and well done on recognizing the need to rest!!

Love this: “If you ever think you can’t do it - JUST DO THE NEXT RUN and worry about it afterwards.”