So....what now?

[faithr]

So I did wk9r3 on Friday and I've been smug with a stupid smile all weekend. My hubby has made lots of suggestions as to what next, but what is next? What does everybody do at this point? I do like the way couch to 5k works although I would maybe like to do something which isn't just run for 30 mins....any suggestions very welcome! Thank you!

[Net68 Graduate]

Well done on completing at the moment I am still working up to completing 5km, I can jog for 30 minutes but not done 5km yet. My next goal is 10km in October. Whatever you choose to do next enjoy your running

[Nilzed]

Well, claim your graduate badge! instructions are in one of the posts pinned on the right of the homepage.

[totalbeginner Graduate]

Well done! at first i kept running 3x week for 30 min. I registered for parkrun but took me ages to work up the nerve to go. I dodon't know why I wish i had gone sooner. The 1st time I ran 5k was my 1st Parkrun. Initially i kept doing week 9 but then got sick of it about the time the graduation podcasts speed, stepping stones etc came out. After a bit I just went onto listening to my own music except Parkrun I run without music. Now I try to mix it up. Some intervsls (try speed podcast) some 5k runs at an easy pace, I'm just about to try some hill training. I have signed up for a 10k race this november but never done more than 6k at the mo.

It's completley up to you what u do!

What does your gut tell you?

[rr76 Graduate]

I'm at a similar stage to you - I hope to graduate on Tuesday. There are a few stepping stone podcasts on the NHS website that will help increase your speed and stamina, as well as a series of Bridge to 10K podcasts if you want to run further. Some people try parkruns to see if they can improve their 5K time and run in a more social environment. Alternatively you could just carrying on doing the 30 min runs 3 times a week and enjoy being able to run without a particular structure. Then when you feel the need to push yourself further, try the podcasts or Parkrun

[faithr Graduate]

Up to now I've been using change4life which has suited me well, I must look out the other podcasts, I didn't realise there were any. I live in the sticks so no park run here. I'm excited to move on, this programming has been way more than I thought when I started. I'm asthmatic, but it seems like my lung capacity has totally changed! I've achieved something that I didn't think I could do, so now I want more!!

[poppypug Graduate]

Hi, After I graduated, I carried on with the Week 9 Run 3 for a couple of weeks. I have since then set my Runtracker for 5k distance and just try and improve my speed. I mix my routes around a bit, just for a change and try to stick to running 3 times a week just to keep my fitness levels up xxx

[totalbeginner Graduate]

nhs.uk/Livewell/c25k/Pages/...

These are the ones I meant.

Just try and enjoy your running

[hannyb Graduate]

I graduated last week and have started the B210K programme as I hope to one day be able to run a 10K. At the moment I am finding it difficult, probably should've done a few more 30 min runs before starting it!

[Bazza1234 Graduate in reply to hannyb]

If you are finding B210K difficult after completing C25k -- in my opinion, there can be only one reason. You are going at it too hard!!! You have just proven to yourself by graduating that you can run 30 minutes non-stop - now you are finding it hard to run 10 minute intervals??? Slow down!! - and you will find it as easy as I am

[totalbeginner Graduate in reply to Bazza1234]

Which b210k plan are you using? I'd be interested if you would recommend it! Exactly which one is it I will try it. I've enrolled in a 10 k for November and could do with a structure again!

[Bazza1234 Graduate in reply to totalbeginner]

I am using the Bluefin plan. You can get either the App - or the free podcasts ( although I have only noticed today that the music on the podcasts is the same every day or you can programme the various intervals into your own App) The intervals for B210K are shown here i.imgur.com/3oAWVtd.png

[frannyfran Graduate]

Congratulations on your graduation!

I too live in the sticks, the swedish ones that is. So no parkruns but loads of forests.

I am a fairly recent graduate and at the moment I am alternating hill running (with some intervals) with 3k runs and once a fortnight I do a 30 minutes run.

I will keep this regime until the hot weather cools.

Happy running!

[the_tea_fairy Graduate]

I'm keeping myself interested (ha!) by running up hills as well. And I'm enjoying being out and feeling strong, and I'm running a little further each week (though I need to perhaps be cautious; get overexcited and go too far because I can now and it makes me happy...)

Whatever you decide, enjoy

[PandaRunner Graduate]

My son has taken on the role as my coach now that I've graduated. My next goal is 10k did my first run after graduating last night - ran just 5.6k in 43 minutes. I tend to run slower on my own and without music. Good luck for the future