Can anyone give me c25k+ tips?

[birdistheword]

I'm thinking of doing it after I finish week 9 in a few days but I just wondered what the next bit was like?

How do people structure it?

[Poppy2010 Graduate]

Hi! After graduating in February I did a few more week 9 / 30 min runs, then moved onto stepping stones first to try and improve my speed and distance, ran 3 times a week, after about a month (once I knew I could do a slow steady 5k) I tried a Parkrun (46 mins+ but did it). I then added in Stamina and Speed; varying them but generally sticking to 5km or 40+ minutes (sometimes I did the Speed then carried on until I had done my usual time as I am not quick!).

I still use the Stamina and Speed podcasts sometimes, especially as I run when I can with my daughter who graduated a couple of weeks ago so we go with her choice; but I also started a C210K to go further in preparation for a 5 mile run in July which I did in 1hr 2mins; now run 5-7km twice a week and try to do 1 speed run; have added more hills & have just been persuaded into a HM in June and Marathon in October 2014... Someone pinch me!!!!

Good luck!

[runningnotwalking Graduate]

Have a goal and try each of the C25k+ podcasts before you decide what you want to do.

I mostly use Stamina and add my own music at the end to run longer distances.

Speed is good too.

Happy running.

[katee1958 Graduate]

I am going through the C25K podcasts again, but I now slow jog through the warm up walk and walking bits and run a bit faster through the running bits. I am currently on Version 2 Week 2 Run 2. I am finding it quite good. I have also done park runs periodically since starting the programme, which is a good way of timing your progress. I haven't actually looked at the speed and stamina podcasts so maybe I will have a look at them sometime.

Good Luck in whichever way you continue x

[IannodaTruffe Mentor]

Try the podcasts, but if you don't get on with them (I so much prefer my own choice of music) then make sure you set yourself some targets that you can achieve over a short term. This will keep you motivated. It could be distance or duration or speed or all three in different runs. Make sure you are not overambitious. Many of us expected to be able to perform superhuman feats once we had a little grey badge next to our names, only to find our expectations dashed. As with C25k slow and steady is the best and safest way to progress. I find myself hitting a new target at least once a week and recreate the satisfaction of completing a new run under Laura's guidance. Smug and pink, someone posted today...that should be your regular aim.