Moving on from C25K

[Dilmark]

So I did my grad run yesterday and am wondering whether to go straight to bridge to 10 k or do some weeks consolidation.

Looking for advice or pointed to any materials that may help.

Please!

[Instructor57 Graduate10]

Well done ! 👍We would always advise a period of consolidation before increasing either distance or time running .

Take a look at this post .

healthunlocked.com/couchto5...

[Instructor57 Graduate10]

Just to follow on from my previous reply .After consolidation you could work your way up to 10K either by using ju ju's magic plan here .

healthunlocked.com/bridgeto...

Or if you are running 3x a week and have reached 5k then start to mix your runs up a bit by doing perhaps 1x steady 5k, 1x shorter run around 3 or 3.5k as a Fartlek or intervals run , then a longer slower run gradually increasing the distance of this run by a maximum 10 % of your previous week's distance total .