Hey lovely forum members! I finished C25K a few weeks ago, and came across this forum as a way to get into the habit of still running a couple of times a week. I want to keep running because I noticed a HUGE improvement in my fitness and health, but I’m not necessarily working towards a specific end goal and I have a feeling that’s what has been making me feel less motivated to go out for a run. Each run now feels more difficult than it did in the final week of C25K, and I’ve almost completely slipped out of the habit - barely managing to get out for one run a week! What’s the best advice you’ve received for life after C25K? And how did you begin working towards the goal of 10K (e.g. what’s the “week 1” run of 5K to 10K)?
Appreciate any and all comments 😊
Written by
NewbieRunner_24
To view profiles and participate in discussions please or .
If can be hard to be motivated without the structure of the C25K plan. One thing you could try is Juju’s Magic Plan. It’s a spreadsheet that you will find in the pinned posts here on the bridge to 10K.
You can choose between distance, which will take you to 10K, or time, which will take you to 60 minutes of running.
I devised my own plan, because I didn’t discover Juju’s magic plan until later, but my own plan was similar. Once I got to 60 minutes of running, by gradually increasing the time I spent running on my weekend run, I kept up with the increases until I got to 10K, which took me about 92 minutes the first time I did it. I managed it fairly easily because I ran slowly - I’m not a fast runner and I knew that if these runs felt like a slog, I would soon give up. I like to have a goal, too and mine was a Half Marathon, although I didn’t admit it at the time!
I also did a shorter, faster run once a week, 2 or 3K to work on pace and for the other run I went out and ran for 30 minutes.
You don’t have to run 10K as a next goal after C25K. You could just run for pure joy with zero pressure or goals. It’s good to build up the running legs after graduation and this takes months so there’s no rush 🙂
As to building a routine, just think of it like brushing your teeth. It’s part of your life and becomes the thing you do. The best advice I ever received about exercise in general was not to think about it, just get out and do it.
Anyway, congratulations for graduating, you’ve achieved something wonderful. But don’t waste all that training and hard work!
Thank you! That’s what I’m worried about - that if I don’t keep this up, I’ll end up having to start from scratch. Love the idea of just thinking of it like a part of normal daily routine!
Look for running clubs in your area. Although some are super-serious and elite, most will have a beginners’ session at least once a week. Some offer different types of session: at many there are group runs around the local area at speeds to match the group members, and also track sessions where everyone does intervals and drills and stuff. Running with a club isn’t everyone’s cup of tea but if you find you like it and make friends it can be a great way to keep running as part of your weekly routine.
The best thing that happened to me was (paradoxically) getting injured just after graduating C25K. You don't appreciate something as much as when you can't do it.
Now, I don't recommend that course of action, of course! 🤣
The important thing is to make it routine without making it boring. Doing the same thing day after day is a quick way to lose interest.
Explore new routes, do different types of runs, vary the distances. It's OK to run only a mile one day and then do half an hour on the next run.
Oh no! I hope the injury wasn’t too serious and you recovered quickly! But that’s great advice, thank you 😊 I think you’re right and a part of this might be because I keep running the same route.
You could also check out the Quest on here - a monthly sign-up to our own personal goals and an opportunity to check in weekly with how we are doing.
Variety - try different routes and different terrains. Do you run on roads - then take to the trails and bridleways! If you run on the flat - try some hills😬!
Look for a virtual run goal - these have been fantastic during the pandemic when so many races have been cancelled:
I found listening to podcasts made a pleasant change. Many are 30 minutes long, which works out just right! Feet go on to Automatic while I listen.... Then the run time tends to feel like a treat.
There’s also a Consolidation Club post on C25K but you may already have done that.
The main thing is just to keep it up. Think of it as "me" time and you deserve that time still. Definitely use it to explore, to "play" (I love behaving like a child jumping puddles, racing down grassy fields, doing aeroplanes, generally just playing out) see what you enjoy, time or distance, look at what is around you to explore without the car and work up to the distance you need to get the most enjoyment!
I’m in the same position, I usually run with a friend but we are getting bored. If you run alone I definitely recommend the app ‘Zombies, Run!’ - you can choose how long to run for and listen to your own music in between ‘missions’
A lot of us here can recommend Juju's magic plan. You can do it at your own speed, repeat weeks if you want, or just go for it. Personally, I did the timed one slowly and then slotted across into the distance I'd achieved on the distance one because I'm quite slow.BUT, before all that, enjoy the moment- you've achieved something with c25k. Now you can run where you like and when you like, you can listen to different things as you run and you can experiment with routes and distances when you want.
Find yourself a running buddy and arrange a time. It makes it more difficult to slack off a run.
Look for new routes, maybe a hill challenge. 😱
Listen to running podcasts, talk to people about running - surround yourself with like minded people (being here is a good start!)
I don't mean to sound fasciscious, but the best way to keep running is to keep running. I still get periods when I'm not enjoying it so much (right now, actually), but I now consider running part of my identity, like my love of books and music. I've learned not to listen to the gremlins - I just tie my laces and get out the door.
Just keep putting one foot in front of the other! Good luck 👍
Hi, I finished C25k recently too and didn’t think I’d need more but then missed the motivation of a target. I started Ju Ju’s magic plan and thought I wouldn’t worry if I couldn’t do it but I’d have a go. Yesterday I did my first ever 10km. Just have a go and enjoy your new running skills x
I just saw your post, congratulations! 🎉 I think I definitely need to check out the Juju magic plan - the thought of running 10K feels almost as scary as how the thought of running at all felt at the start of C25K!
I never thought I could do it and still not sure I did 😂 I planned what I was going to do, where I was going, banana by my bed for snack as got up, SIS hydration - after recommendation on here and so on. Didn’t leave anything to chance!
I enjoy the Nike Run Club app (NRC). It’s free and there are lots of guided runs to choose from, whatever distance you are running. It helps when replacing the guidance and structure of the C25K guided runs. Sometimes though I just stick some banging tunes on and run 😊 I must try the Zombies 🧟♀️ 🧟♂️! Timetable it in to your week and just stick to it. Good luck!
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Keeping going…
Advice needed re the heat
What bad running habits do you have?
Advice re best shorts
