Today I completed W9-R3 C2–5km

[me2019]

Just completed the above programme. The aim now is to run comfortably to 10km (...and beyond...)

Anyone have some tips. Also looking to increase incline and speed.

[AlMorr Ambassador Graduate10]

You can choose several B210K podcasts once you have ran 6/30 Minute post C25K graduation consolidation runs before you think about running a 10K.

[Wizziewood Graduate10]

Well done you! This is a great time of year to progress with your running, longer days and better weather really help with motivation.

I agree with AlMorr, consolidation is the way to go at the moment.

Good luck with your future runs!

[BaddieThePirate Graduate10]

Well done! 👍💥🏅 A few consolidation runs then on to Bridge to 10km? There are also some C25K+ podcasts which help build speed and stamina. Then there are Parkruns to join in with. Maybe find a local running group or running club. Don’t forget to pop out for a run purely for the joy of being able to too! Good luck.

[Beachcomber66 Graduate10]

Congratulations....first job isn't consolidation; you need to celebrate what you have achieved! You should be feeling really pleased with yourself. Ok, consolidation! That means different things for different people. We all reach the end of C25k with our own individual issues; you might be a 23 year old regular racehorse who has breezed through the programme and are running 5k in 30 minutes or less already, or like me, someone who was well short of 5k, in my sixties and wanting to get to 5k asap. I made the mistake of rushing to get to 5k and then trying to run faster and faster each time. It didn't work and others have said the same. Eventually I learned to separate off speed runs (not so fast for me!) which meant short runs, and longer distance runs which helped me to achieve greater distance but were necessarily slower. I also discovered muscle groups which needed work on "rest"days between runs and I am still working on that now about 6 weeks after completing Ju-ju's 10k plan. The apps people have mentioned undoubtedly work for some. I prefer to run without any accompaniment, and so rely on my running watch to tell me when I am running too quickly or slower than I want to. Like some others here my long distance pace can be about 1minute per K slower than my short run pace.

So loads to learn and exciting choices to make; just a question of discovering what works for you. 😊🥇🥇

[Rosy230973 in reply to Beachcomber66]

Sounds like great advice.

[me2019 in reply to Rosy230973]

Yes! I looked at JuJu’s plan today. Others are recommending this too! Will give this a go on my next run rather than what I did today.

[Deals1 Graduate10]

Well done! 👌🏅😁🏃. Great advice already given.. so mine is short... Just enjoy and have fun!

[JonathanP Graduate10]

Congratulations on your graduation! Enjoy your onward running journey!