After week 9 run 3

[Bermuda18]

Hi, I am coming to the end of the C25K program in the next week. And I have been reading that lots of you are doing consolidation runs and using the ju-ju plan and the bridge to 10 K. I’m unclear what to do after run 3 this week and I really need the structure of a plan otherwise I am prone to straying off course i.e sitting in the sun instead. Can anyone offer some advice please

[sallenson Graduate10]

Lots of options for you now. Some of those will depend on where you are at the end of W9.

If you're at or close to 5K by then, stick with the 30 minute runs for a few weeks, but mix it up a bit. New routes, a bit of interval training maybe, some gentle hills, get your cadence up, lots of options. Just relax a bit and enjoy.

If you're not yet at the 5K point, then focus on getting there consistently before moving on. Increase the time of one of your runs by 10% each week, but stick to the three runs per week.

Key thing is to keep running and to make sure that you set yourself a clear aim for each session. And key key thing is to have some fun and enjoy what you're doing.

Coming "off programme" takes a bit of re-adjustment, but you'll be fine

[limberlou Graduate10]

I carried on and repeated week 9 podcast for a week, then found I wanted to run a little further and managed to do my 5k in 40mins. Then just carried on running for roughly 30 mins until I started to do jujus plan. Currently on the IC but can’t wait to start running again.

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Hi Bermuda18. Good advice from sallenson. I’m in the “not consistently at 5k yet” bracket, so running 3x per week until I can. I find logging my runs helpful so I can see progress.