Hi - first time posting after following forum throughout C25K for the requisite 9 weeks. Like it lots. Completed C25K about two weeks ago then actually did 5K in just under 32 min. Reduced that to just under 31 min a week or so later and, since then, have hovered around that figure. Would like to get below 30 min for 5K but don't want to push it too hard. Oh yes, and I'm asthmatic. On every run, the breathing is somewhere between tricky and really hard. I've read lots of advice and use the inhaler before and after (but never during). But, as many others have noted, one of the main things the C25K programme teaches you is just to keep going when things become difficult. Not to be stupid with yourself, mind, but just put up with some discomfort in pursuit of a goal.
If only sport at my school forty years ago had been so rational! Modest though my achievement is, the fact is I'm running more and better than ever in my life.
After all that preamble, I'm interested in best kinds of next steps: I'd like to get to 10K and think I can. How quickly do you step up the distance?
I miss the deeply rewarding sense of weekly progress in C25K and don't want to lose that momentum.