Hi!

[Enxo]

Graduated C25K on the 8th but having a few days off after a cataract op. For my first run do I repeat W9.3 of C25K or start the magic path? Is there a new app?

[damienair Administrator]

I would just forget all about apps etc. your a graduate now. Just get used to running for 30 minutes 3 times per week. Try parkrun. Chase after PB times or just run for fun. Just run and get used to it. When you are comfortable at 5K then if you want try moving on to 10K. But I would just run for 30 mins or 5K 3 x times per week for 3 months. After that you will know what you want to do.

Damien

[Enxo in reply to damienair]

Thanks for the advice. Problem is I have to take a unwanted 2 week break.

[damienair Administrator in reply to Enxo]

You won’t lose too much fitness in 2 weeks. Just take it easy when you come back. If you need to take a little walking break or two, no problem. Just keep at it and try to run 3 times per week. You’ll find your own way.

[Debston Graduate10]

Probably best to consolidate for a while - 3 weeks minimum? - getting some more 30 minute runs under your belt. Once you're used to regularly running 30 mins or so 3 times a week then think about starting the Magic Plan and increasing towards 10k if that's what you'd like to do.

[Dexy5 Graduate10]

Yes you must take that break Enxo, and when you start running again I think the advice is to take it very slowly. I bet you’ll enjoy those runs when you can can see so much more.

This link is the advice for running after you’ve graduated, and explains the need for consolidation. There is also a consolidation club on the c25k forum to help the new graduates

healthunlocked.com/couchto5...

This is just the start of a new journey.

Have fun.🏃‍♂️

[Buddy34 Graduate10]

Hope you're recovering well Enxo. When you're ready work on consolidating those 30 minute runs 3 times a week. After that if you like you can try getting to 10k. Good luck 😊😊

[iain-strachan Graduate10]

I used the NHS Couch to 5k Plus podcasts, which has Laura talking you through running techniques, with music (rather ghastly) for you to run to the beat (which I find quite addictive). There are 3 podcasts: Stepping Stone is quite a relaxed 30 minute run, Speed is interval training and quite short (18 minutes) but good training, and Stamina is a slightly higher paced 35 minute run. I used these quite a lot before joining the "Bridge to 10k" program.

After that I got a Spotify playlist "Runner's club 160bpm" which has a list of great classic songs on it, all paced somewhere between 155 and 165 beats per minute, which is the kind of pace on the C25K+ podcasts.

Eventually I hope to get the cadence up to 180bpm which is supposed to be the magic number. The higher the cadence (with if necessary smaller steps) the less the risk of injury as your foot is in contact with the ground for a shorter time. But the Spotify 180bpm playlist has awful repetitive crap on it! The 160bpm list has great classic songs by the Beatles, Rolling Stones, Beach Boys, The Cranberries, Led Zepp, the Who and many more.

nhs.uk/live-well/exercise/c...

[Grannyhugs Graduate10]

I was just short of 5k on graduation so ran 2 weeks consolidation of 5k 3 times a week then went straight into Juju’s magic plan. There are lots of options of running intervals, hills, new routes during consolidation so you don’t get fed up. Happy running

[Enxo]

Thanks everyone! I’ll take it easy and find my way back to 30 mins. Then I’ll consolidate and build. Great to be onboard!

[Jacca]

Hi Enxo, Glad you’re on the mend ! Take it easy ( you timed that well so no hangover runs) 🤣😁