Completed couch25k what next

[Miffylou]

Hi all I completed couch25k on Sat with my local park run, it took me 47 mins, and had 5 gruesome inclines, so it was 17 mins longer than any run I’d done before I’d love to move to 10k so was wondering what to do next? Is there a specific app / Plan for that?

Thanks

(The pic is me with my dad and others from my couch25k club who came back to help me over the finish line)

[misswobble Graduate10]

Whoop whoop well done! 😃👍🏃‍♀️👍. Congratulations🥂🏅. Don’t forget to ask for your virtual graduate badge! See links on right to apply ➡️➡️➡️

So, next up familiar territory indeed! C25k+ podcasts, known as Stepping Stones. Three fabbo programmes of intervals called Stepping Stones, Stamina and Speed. You get The Lovely Laura to coach you all the way and the music is by Audiofuel

There is a bit of very slow running on the first one but it’s there for leg building purposes, so run slow and don’t worry as it will speed up

Do those in turn and then mix them up a bit til you have them sussed

Or you could intersperse those with our very own in-house Bridge to 10k programme with Ju-Ju, aka 10 is the magic number. Head over to 10k community of this board and you can watch short clips with her to find out what fun lies in store.

After graduating from 10 is the magic number we have Bridge to 10k podcasts with the kick-ass Sami Murphy. Five weeks worth of free podcasts the first of,which is a tad quiet but it gets sorted out for the remainder of the prog. I run with these every time I go out running with music. I love them! Chosen for their inspirational lyrics 😃👍🏃‍♀️

[GeorgiosA Graduate10]

Well done you! That is a fantastic achievement!

There is a very comprehensive guide in life after C25K here: healthunlocked.com/couchto5... and it's certainly worth a read.

The general advice is to consolidate, maybe consider doing intervals, a shorter and a longer run each week? I guess the key thing is to keep going out!

All the best on your future runs!

[Oldfloss Administrator 60minGraduate]

Huge well done you and massive congratulations..... please check out the link that GeorgiosA has given you... consolidation is the name of the game first...for a couple of weeks, some 30 minute runs and vary your routes, times and distances too... don't move too far too soon..

Then, as misswobble says, the C25K+ podcasts are useful, they are challenging but really helpful

ju-ju- has the wonderful, 10 is the magic number programme too, but don't be tempted to move onto that 10K just yet...

[Rammy75 Graduate10]

I like the podrunner app where you run to a certain bpm, there’s programs to get to 8k and 10k (or 60 minutes) - worth checking out