What next?

[Oscar2010]

Feeling lost without the app!!

Any advice on how to build on what I’ve achieved would be appreciated 😊xx

[AlMorr Ambassador Graduate10]

What have you achieved so far? whatever that is, well done. I achieved and completed C25K without the app as the Smartphone 📱 I had at the time had not enough memory for any new software and new apps. 🏃😀

[Oscar2010 in reply to AlMorr]

Hi, I’ve completed couch to 5k!

[O505k Graduate10]

Looking at your replies to others posts you are a recent graduate. Well done on your achievement. At this point a lot of us have struggled without the structure of the programme. A lot of people focus on building a regular habit, run for half an hour 3 times a week. Not sure what pace you are running at so don’t know if that means you are running 5K or not. If not work up to 5K by adding 10% to your running distance each week, this could be by making 1 run longer. Once you are comfortably running 5K you could start on the Bridge to 10K. Lots of people on here follow @ju-ju plan - 10 is the Magic Number. You’ll find posts about it in the pinned posts section.

Happy running 🏃‍♀️

[cheekychipmunks Graduate10]

If you fancy aiming for 10k whilst still maintaining some structure, I personally recommend the adding 10% rule to one of your runs each week. I’m doing a ‘home made’ loose interpretation of this, and have a nice routine now which is reaping rewards.

I’m doing a 4k ‘faster’ run (for fast, read slightly quicker snail!), parkrun and then my longer slower run, which started off at 5k, increasing by 0.25k weekly. I did 6.5k yesterday and will be upping the increase by 0.5k (so 7k next week.)

Lots of us felt a bit lost after graduating C25K so you aren’t alone. Good luck! 😀

[ELSW73]

I’ve set my strava to half km time and distance checks which gives me a progress update.

I’m also mixing it up a bit with the iTunes shuffle function on my standard 5km run route - when a good tune comes on then I’m picking up the pace for that song only - was Blur’s girls and boys yesterday - think I was singing outloud too - whoops!

[Hidden]

We're all different - i was relieved when i could ditch the app and earphones, and only take my phone for photos and safety.

I would suggest that you consolidate your 30 minute runs for a while. Take music, or just enjoy your surroundings and the natural sounds. Run for the joy of running, with no expectations, for a while. It can be relaxing, liberating and will wean you off needing support. Honestly, it's the best way to run IMO.

After a little while, consider doing ju-ju- 's 10k plan. It isn't an app, but it's heaps of fun, and she posts a video each week for the next part of the course.

You've done brilliantly getting this far - so many people fall by the wayside, many many more never attempt anything like c25k.

[Dexy5 Graduate10]

Hello Oscar, it looks like this may be your first post. If you go onto c25k and say you have graduated, you will get really useful information from the mentors about what you can do and what you shouldn’t do. Maybe read that, do some consolidation for a few weeks, and get inspired by people on this forum. Congratulations by the way 🏃‍♂️👏