What Next? :-)

I am on my last week 4 run tonight, and will be into week 5 on Monday. Now that I'm hooked I want to make sure that I keep running, so what next?

I see people posting things about 50x? etc. what do they mean? And what is advised after we reach the end of couch to 5K?

[Oldgirl Graduate]

Not many of us manged to cover the whole 5K in 30 minutes so that would be something to aim for if you don't manage it by week 9. On the other hand you may find that you can run the whole 5K but not within the 30 minutes, so that will be another goal to aim for, reducing your time to closer to 30 minutes for 5K.

Many of us do this by mixing up our training, some hill work, intervals, short bursts of fast running with slightly longer periods of a slower run, then repeat these 5 or 6 times. I use lamp posts as my guide for the distance, you may want to search the internet for programmes to work to. My third run of a week when I've been training was a 5K building up the distance gradually until I got to 10K. Thats something you may want to aim for come time. Theres lots to think about and aim for and everyone is different, some are quite content to just keep on running without a goal to aim for.

NHS C25K+ will give you 3 more interesting podcasts, Stamina, Speed and Stepping Stones, all good and all will help improve on your fitness, strength and stamina with a view to extending your overall distance. Good luck with your final weeks of C25K and well done for getting this far.

[Hidden in reply to Oldgirl]

Thank you so much for taking the time to give me advice

[Oldgirl Graduate in reply to Hidden]

Your welcome Purbrookian, its what this site is all about, so keep blogging, asking questions there is loads of good help and advice on here from many people who have become very good runners all through C25K, they will all help and motivate too.