I am a Newbie graduate from C25K

[JetsOwner]

Jet is my lovely dog. I run with him in our woods. I can do 30 mins running. I am not sure that it is 5K yet - working on that. Any recommendations for how to keep this up? and chart my progress? or keep track of how far I run? Thanks. Photo is of Jet as a younger dog.

[JoBell21 Graduate10]

Hi what a beautiful boy I run with my black lab Deisil. I graduated last Nov and run 4 k 3 times ( 28 mins on a good day ) a week like you I am not sure what to do next. But on the plus side just keep doing it !

[Hidden]

Congratulations on graduating. Keep up what you're doing for a while, then you might consider extending your distance. ju-ju- has a lovely 8 week programme to get you to 10 when you're ready, if it interests you.

Jet is lovely.

[IannodaTruffe Graduate10]

I am not actually stalking you.........

The guide to post C25k running is a good place to start healthunlocked.com/couchto5...

[ToniCR in reply to IannodaTruffe]

I'm not stalking either!

In that link you can find the C25K+ podcasts. I am set to graduate C25K on Saturday and need a plan for what to do next week. I've downloaded the podcasts (3 of them) and I'll try them out while I consolidate for a couple of weeks.

If you want to track your distance, just put an app on your phone. I tried Runkeeper and Nike Run Club. Both worked well. Now I have a gps running watch which I love.

IannodaTruffe - how long should you consolidate before training for 10K? Curious because I signed up for one and after graduating this weekend I'll have 10 weeks. Maybe too ambitious, but it is a run/walk so I'll be okay even if I can't run the whole thing.

JetsOwner - great to make a plan to keep up the momentum! I personally need the structure.

[IannodaTruffe Graduate10 in reply to ToniCR]

Ten weeks is fine.

If you just follow the 10% rule, and increase one run per week, you get to 10k in just a few weeks, although ju-ju's plan takes a bit longer.

Consolidating for two to three weeks is also fine.

[ToniCR in reply to IannodaTruffe]

Thank you!

[Razouski]

Be proud of running for 30 minutes and treat yourself with runs for pure enjoyment. Find nice places to run. If you listen to music, create a new playlist or two to add variety. Consolidation is the name of the game.

And you don’t have to do further or faster . I still find it curious that when I made it to 5k many of my friends said, “So you’ll aim for 10k next”. Then having achieved that they now ask why I don’t do a half marathon. They don’t seem to want me to just enjoy what I’m doing but think I should keep setting new goals. No one ever showed this much interest in my swimming,.😉

[Hidden in reply to Razouski]

When people find out I run, they almost always ask if I run marathons. They themselves (mostly) can't even run to the corner shop! We seem to have an image of running, culturally, that is based on TV footage. I do, and only ever have, run for joy of running.

[JetsOwner]

I absolutely agree. I am enjoying just the fact I can do 30 mins. Your advice is good and has fallen on receptive ears. Thanks. 🤸‍♀️ I’ll be pleased to know about your swimming. When was this? All best.

[SW16 Graduate10]

Me too, am in week three of a brave new post C25k world! Ju-ju has a new 10k plan starting on 20th April, so I am consolidating my 30min ( or 5k if I’m feeling up for it) three times a week in anticipation. I found her by just searching 10k plan.