Finished C25K - what now?

[C-bird]

Just wondering what most people have tried once they have finished the programme. I am quite happy to run 30 mins/5 k - don't really feel the need to increase this just yet but need some motivation to continue and maintain this. Any ideas?!

[spoonierunning Graduate]

I run using the zombies run app, I get a story as I run, mixed in with my own music (and zombie chases) so a run means I get more of the story I am not following any program other than to get out 3 times a week with a long run where I try to go a little further each time, a short run and a 5k (parkrun).

Some people go on to building up to 10k using a mix of their own running program and any of the others which are freely available.

I found keeping a running diary is helping me to keep the motivation (along with my app) I aim for 3 runs a week and I can tick them off, you can also join in with the quest post pinned on the side of the forum.

[PandaRunner Graduate]

I'm on week 9 and need to start looking to the future too. I have my Race for Life on the 13th July so may add a few minutes to my 'spare week' runs and do a Week 10 at 33 minutes. Then look towards 10k apps!

Having parkrun helps you keep focused on having to stay 5k ready and keep up the training. I need to look for a 10k race challenge because knowing I was doing Race for Life has really helped having an aim!

[TrickyHicky Graduate]

I'm doing the X-Runner cross country obstacle courses, which are great fun and keep me wanting to improve my times. Just set up my first training plan in Endomondo which reckons it will get me to a 58min 10k by 21st September!

Good luck with whatever you decide to do.

Paul

[TrickyHicky Graduate]

I did bridge to 10k immediately aftet c25k which was good.

[misswobble Graduate]

I moved immediately on to Stepping Stones podcasts with our good old Laura. Familiar voice on three different podcasts, Stepping Stones, Stamina and Speed. Excellent to move you on and you can keep using them mixing them up. I then went onto Bridge to 10 k with Sami Murphy which is a five week course. It took me longer as I got stuck on week 4. Some great music on these! I ran Stamina and a one of the Sami Murphy podcasts yesterday

If you want to move up to 10 k then be prepared to increase the amount of exercise you do to get fit. Swimming, walking, cycling and some body strengthening moves would be a good plan to ensure that your body is fit enough to handle the longer distances. I am doing exercise DVD's at home to try and increase my strength. I do yoga as well as that's great for runners

Have fun!

[SJN2K Graduate]

I've just finished week one of the bridge to 10k (Bluefin). I found it hard going at first but I think the heat has a lot to do with that, plus the fact I finished my C25K back in March and have only done occasional runs since due to an injury. Week two starting this week and I must admit I'm getting that old motivation back that I had on the C25K program.

[the_tea_fairy Graduate]

I think I'm going to start a half marathon training schedule soonish as I've got a superfit friend who I'd like to be able to keep up/join in with, but for now just enjoying getting out and running 3 times a week with my own music (and would HIGHLY recommend the new Michael Jackson album for running along with a disco grin, and Jack White's 'Black Bat Licorice' as a get-through-the-very-last-minutes-with-a-smile track)

[PoorWanderingOne]

I am only at week 5 but I am thinking about when (no longer if, apparently I have become dedicated) I finish. My current idea is to start with week one again. Only this time I will have the stamina I did not have before and can move up from the light jog to a moderate jog or dare I hope actually running. Early days yet but that is my plan.

[Nilzed in reply to PoorWanderingOne]

Someone else reported that idea worked well to help them continue increasing speed and stamina.

[Benttoe Graduate in reply to PoorWanderingOne]

What great idea!

[Foylefiend Graduate]

Hi, after a couple of years of procrastinating, I've just joined a running group that has a 'can run for 30 mins' group. They're really friendly and we'll be learning techniques for interval training, hill running, fartleks and stuff. Feeling much more inspired now I've got a social run and the opportunity to try different training techniques. Also, as others have already mentioned, Parkruns are a good option, friendly and getting your time might keep you motivated? Good luck with whatever you decide

[pinkangel16 Graduate]

I guess it depends on why you started in the first place.

I started because I wanted to have something cheap (free!) and easily available (open the back door!) to do as exercise as I didn't do anything - and now I do. So this programme has given me that.

I'm like you and currently happy to run 3 times for about 30 minutes. If I don't quite do 30, then never mind, hey ho. I'm not a natural sporty bod, so I expect to be satisfied with this for quite some time - perhaps for ever - this has given me all I want.

From reading the advice here, if you wanted to improve speed and distance, there appears to be plenty of other programmes etc which will provide the structure and encouragement needed to reach new goals.

If you're really taken with this running business, hopefully you'll either just keep going all of your own accord, or you'll find the help and support you need to progress.

I'm sort of hooked - I certainly don't want to lose the fitness and general well being I've gained - so I'm confident I'll just carry on.

[C-bird Graduate in reply to pinkangel16]

Really good advice. Think I just heeded to know that it's ok to just stick with what I've built up to. So many people go on to bigger & better (or faster & further) things, but I'm not ready for that - yet. Let's keep on plodding out those 30 minute runs. We're doing ok aren't we?!

[pinkangel16 Graduate in reply to C-bird]

Indeed we are :-). And I'm still stupidly pleased with myself - now that alone is motivation.

So yes, keep on plodding.. jist keep on doing it!

[dartymoor Graduate]

I've recently graduated and have started doing Parkrun each Saturday. I'm doing a "training" run mid week for 30 mins, so that is keeping up 3 runs per week. Parkrun is a timed event, so trying to improve on your time each week, by getting better, fitter etc gives me something to aim for and a reason for running.

I've also enjoyed being a new graduate and feeling like a "proper" runner. Running 5k / 30 mins will suit me or now....but maybe a 10k in the future?