Hello Everyone 🙂

[Rigpig]

I have just graduated C25K and am about to do a bit of consolidation before deciding what to do next, I’m pretty sure that my long term goal will be to run for an hour (or more) three times a week irrespective of distance so thought I’d come and say hello to you lot and ask for some advice 😁. I have the three post C25K podcasts and a fair bit of info to read already so I will take all that in and consolidate for a few weeks and see where I’m at.

I can run slowly for 30 minutes but that’s about my limit for now. I have about 25lbs to lose still which is coming down slowly week by week and I feel that as that comes down my pace and endurance will improve, any tips or info from people who have been in this situation would be great.

Thanks

Tim

[59er Graduate10]

I'm almost in the same place as you so I'm interested to see what follows too. I'm watching this space!

Congratulations btw on your graduation.

[Maz1234]

Congratulations on completing c25k. You are right in taking a few weeks to consolidate as this in itself will more than likely improve your pace and stamina and get you much more comfortable running for 30mins none stop. After consolidation you can then either follow juju magic plan witch is 10k or timed version or do your own we’re you do 2 short runs per week and add a extra few minutes to a 3rd run in the week no more than 10% until you get to your goal of 60mins. Good luck

[Rigpig in reply to Maz1234]

Sounds good to me 😊

I’m looking forward to the 3 “new” podcasts to add a bit of variety to my running but still remaining structured.

Thanks

[Sandraj39 Graduate10]

Great that you are consolidating your 30 min runs. Once I had done this, I ran 3 x 5ks a week and then turned one session in to my weekly long run using the 10% rule. Happy running!🙂

[SteveWebbo]

Hi Rig , I’m consolidating then hoping to do Ju Ju’s magic 10 , new one starting end of the month . 🏃🏻‍♂️👍

[Jell6 Graduate10]

Great, it took me forever to bite the 10 km bullet, so you are getting right at it.

3 x10km a week is pretty ambitious, this year I am going to try to extend 1 run by 5 minutes and slowly increase time distance.

This lovely forum is just as supportive as the 5 k forum .

Good luck, JuJu's plan really does work 🤩

[SteveWebbo in reply to Jell6]

3 x 10km is too much to contemplate 😂 I just want to do one long run a week , hopefully the 30 minute runs at the moment will soon become “easy” as they still feel quite tough 😎

[sTrongFuse Graduate10 in reply to SteveWebbo]

One long run, whatever long means to you, is absolutely fine. My long run has got progressively longer in the past 7 months since I graduated, but I will run to the pattern of long/slow, medium, short/fast (slow and fast are, of course, relative measures).

[tiggs1 Graduate10]

Well done I did a month of running 5km 3 x a week after graduation and then started ju-jus magic plan. I completed my first 10k run at Xmas and found the plan very doable. Enjoy your running no matter how far

[sTrongFuse Graduate10]

Welcome to the club. My general pattern is a long run on Monday, a middle run on Wednesday and a shorter one on Friday. Typically a long run is anything over 90 mins, my middle run is 45-75 mins and short run is around 30.

It's essentially the same pattern that Ju-Ju's plan started, only now my long run stretches out to 10 miles and my middle run is around 5 miles. The short one has remained at 5k since I got to doing that distance in 30 minutes.

It works for me. Running up to 10 miles pretty regularly means I have a good amount in the tank for 10k/5k organised events and also isn't too big a step up to HM (I've only done this once).

Good luck with whatever you go for.

[Sparkey5000 60minGraduate]

Congratulations on getting to 30 minutes in C25K. Big achievement. Sounds like you’ve a good plan for the next phase. Enjoy the feeling of achieving C25K though 🎉🎉

[Hated2Run Graduate10]

Just stick with it, work at your own pace and if you need structure jujus plan is a good one - I did the 5k last year then sort of followed the ju ju one after - it seems good and like most others follows a pattern of short/medium/long each week gradually building up.

Also good to do some different work on off days I believe - I tried 100 press ups and convict conditioning (i.e. anything not legs party) but have to admit I struggle with these as the benefits are not as notable (i.e. I cant get excited about doing 40 as opposed to 30 push ups really).

Will have another go this year.

Anyway all the best with it and cu at the half marathon!

[AlMorr Ambassador Graduate10]

Congratulations, this is B210K, however, if you have graduated from C25K and don't have the word GRADUATE next to your username leave, please leave a message on the January graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾

[Rigpig in reply to AlMorr]

I do have a graduate badge but it only shows in C25K?

[AlMorr Ambassador Graduate10 in reply to Rigpig]

Yes, for a badge to show on B210K you will have to run a 10K, after you have ran that you will then have the word GRADUATE10 next to your username.