Ive just graduated

[sarahjp]

Yay Ive done it and i feel great. Now what? I can run for 30 minutes but nowhere near 5k. My distance today was 4.92k but that includes the 10 minutes of walking. So i suppose the best thing to do now is to concentrate on improving the pace? or do i just keep running until i reach 5k?

[Eebahgum Graduate]

Well done. I achieved it yesterday . It's a great feeling. Like you I am not sure what to do next. Will just keep ploughing on, aiming to achieve a 30min 5k. Eventually.

[alliesp]

Well done. I graduated on Friday and couldn't stop smiling. I felt a little deflated the next day. I ran 5k as a graduation run and did the same on Sunday. I think I am going to keep running 5k until I can do it under the 30 mins as I am only 3/4 minutes off. Some people on here have used the NHS Choices 5K + (stepping stones, speed and stamina) podcasts. As long as you don't do too much distance too soon - a 10% increase each week is recommended. My aim is to do some park runs and looking at my local one if you can run 5K in under 40/45 mins you will be fine. I guess we could try running for fun. Good luck.

[ReyC Graduate]

congrats! I think lots of people have the 'what now?' question...

i graduated in december (5k in 32.40mins) and wanted some goals to keep me going. I decided to run twice a week, one run for 30mins and try to up the pace and get to 5k in 30 mins and the other run to increase distance with the aim of running 10k this year.

So far I am doing better with distance (i just did 6.5k in 44 mins today) than speed (I have done 5k in 31:30mins) but its good to have short to medium term goals to keep you focussed. also keep visiting the forum - its very motivational!

good luck!

[Turtle525 Graduate]

I also just graduated on Sunday....so Congrats to all....I'm also stuck in the same situation.....my plan is to move on to the c2-10k.....and do one day of jogging for a straight 30 min to get my body/muscles use to that...i know that my body will eventually get stronger and faster. ...i guess patience is the key. I'm up for any other advice.

[Fitfor60 Graduate]

Congratulations Sarah Great achievement Remember and ask for your graduation badge

[Tinyrun Graduate in reply to Fitfor60]

Congratulations. Good advice on here. You could try the C to 5k + podcasts. There's a lot of us who are still trying to get to 30mins. You could also post on here to keep motivated. 'Week 2. Love to run Valentine Quest - feel free to join'.

[IannodaTruffe Mentor]

The world is your oyster..........or even your running track. Set some goals that are realistic and short term and some others that will take longer to achieve. Mix it up. Try running in different places. Try the C25k+ podcasts. Definitely try Parkrun. Increasing distance is satisfying as is increasing speed. Hill training. I could go on.......or you can go back to your couch if you want to.

Congratulations. Keep running, keep smiling.

[Fattytumtum Graduate]

Well done. It's such a fantastic achievement, and a great feeling

[totalbeginner Graduate]

Congrats after I graduated I was covering the 5k just but that was including warm up and cool down walks. The onky graduate podcast I really got on with was the sp eed eed one, but ia bit shorter in time. I also repeated the w9 podcast till i was sick of it. I found it hard to keep running for longer then the 30 min. If u have the motivation I'd try to see if you can keep going to 4.5 k, then 4.75 k, then 5k and not worry too much about your times just yet. The first time I.actually covered 5k was when I ran parkrun which I'd say was 2-3 months after graduating.I did it in just over 34 min. I'm.currently in w9 (re doing after having a baby last yr) and I'm covering slightly better distance - 4.9 k yesterday including warm up but not cool down

I don't think I've come across anyone who does cover 5 k within 30 min at graduation

Congrats again it's a big achievement

[OlsBean]

Congratulations, well done Have a well deserved badge!

[Jenwrenarm Graduate]

Congratulations! Well done you! I set my goal after I graduated as being able to run 5k races easily. That's my short-term goal. I've just entered 3!