I've only gone and done it!

[Teeraceyb]

I have done week 9 run 3. Feeling pretty pleased but concerned that my willpower will slip without the program. Would really appreciate any advice/tips.

[Bonniesingh Graduate]

Well done!!!! I'm a week or so behind you. same fears. We WILL continue!!!!

[grannyjudes Graduate]

I know exactly where you are coming from, its such and elated deflated feeling all rolled into one. for me the way to go was to keep running 3 times a week, and shorten my time . I have also signed up for a 5k and seriously thinking of working towards a 10, to run next spring

[AncientMum Graduate]

Congratulations on graduating. Why not sign up for a 5k race and spend the next few weeks consolidating what you've achieved so far. Don't forget to claim your graduate badge

[lizziebeth57 Graduate]

Well done on completing the programme, and hopefully this is just the beginning

I took two or three weeks to consolidate the 30 minute runs then set myself a new goal every few weeks. To begin with I focussed on being able to reach 5k. The first time I did 5k it took 38 minutes so then I focussed on bringing the time down. I tried the speed and stepping stones podcasts but didn't really like them. A lot of people do though. I found experimenting with different kinds of music helped. The other thing I'd recommend is to sign up for Parkrun or a 5k charity race. I have only done 1 Parkrun but I loved it. Hoping to go back and do another once I work my way back up to 5k (was ill and injured for 3 months). Other suggestions include getting some new gear, new shoes or a garmin - but that does all depend on having a bit of money. It gets better as you get more used to it so do keep it going

[Teeraceyb Graduate]

Thanks for your responses. Elated deflated is a brilliant description! I think I'll concentrate on 3 times a week and increasing distance. I'll think about the 5k park run too. I haven't measured how far I have run yet so maybe that would be a good place to start. Maybe posting here each week will spur me on too. This must be on of the most positive online forums out there! Thank you. Ps AncientMum I'd actually forgotten about the badge so thanks for the reminder!

[Bazza1234 Graduate]

I also need some kind of regimented structure like C25K is/was --- so I have now started the B210K programme. I can basically already run non-stop for up to an hour ( but VERY slowly of course) so I am finding the early weeks of this programme which only has me running 10, 15,20 minutes non-stop and then a short walk, to be quite easy -- but I am doing them because I need more time on the road to build my strength up more. To do that, I need a structured programme which keeps my nose to the grindstone Every Saturday, I do a non-stop 5K at Parkrun which keeps alive my ability to do that .

[Teeraceyb Graduate]

Thanks Bazza1234 I'll have a look at the 10k programme. I do like structure!

[paul2014 Graduate]

Congratulations on your graduation. Massive well done

[Teeraceyb Graduate in reply to paul2014]

Thank you!

[Windswept1 Graduate]

Massive well done & I think you will find if you keep on out & at it in whichever way you will become addicted.

[misswobble Graduate]

Well done on Graduating!!!!!!

Keep on running, that's best. Gradually building up the distance in tiny increments. Run every other day as you are now, or even less. No pressure, just enjoy yourself.

[tomlertoos Graduate]

Well done from me....a brilliant achievement! Hope you feel encouraged to see what suits you best from the options outlined by others. I am currently enjoying 'mixing' it up with the Stepping Stones podcasts and running to my own music just for fun!

[rundmc Graduate]

Three things I find great for a graduate:

1. The three follow-on podcasts (stepping stones, speed and stamina).

2. Run keeper - I love this app because u can track my progress and see continuing improvements (you can play the c25k podcasts through the app).

3. Park runs - great fun and great motivatio.

Happy running

[Teeraceyb Graduate]

Thank you so much for all your replies. Loads of really good suggestions so lots to keep me occupied!