So What's Next

[Harebell2014]

So, I finished W9R3 last night and now at a bit of a loss....I planned to keep running the 30 mins and improve my distance, as I'm very slooooooow (3KM) but without a defined target, ie- moving up a "notch" on a programe, I now feel a tad aimless......What did others do?

[misswobble Graduate]

C25k+ podcasts, 3 of them called Stepping Stones, Stamina and Speed, still with the lovely Laura. Free and downloadable from here. There will be a link in blue text on the right

You can keep running those to your heart's content and will propel you further and faster and get you fitter.

Take care!

[Harebell2014 Graduate in reply to misswobble]

Ahhhh, thank you!! Just downloaded teh Stepping Sones and am having a listen through!

[misswobble Graduate in reply to Harebell2014]

I run these all the times (when not on the injury couch that is) and they're really good. Some find them a bit wierd to start with but do stick with them and mix them up a bit so you get a good workout

If they crop up on my mp3 player I just run them

[useitorloseit Graduate]

I would suggest a few weeks of consolidation, and then perhaps try to make one run per week a little bit longer, then soon you will be running 5k comfortably (though not necessarily in 30 mins - I certainly can't!). Then why not keep increasing one run per week until you maybe get to 10k? That's best done at a very slow pace unless you are young and full of beans. If you want to improve your speed, how about some short fast interval runs (lots of people go back to Laura W1R1 and run fast in the running bits and slow in the walking bits).

If goals are what motivates you, you could enter a race - actually even just stating your intention on here means you have committed to it and there are folk here who will hold you to your word!

[Harebell2014 Graduate in reply to useitorloseit]

Consolidation is a good idea- I have found a running planner that I can print out and stick on the fridge.....at least it's a progress chart of some sort! I like the idea of going back to W1R1 every now and then.......I also like the idea of a park run, but feel a little self conscious at the mo- I started running mainly to loose a few stone, but have found that my fitness improved, but my body shape didn't!!

Also in all seriousness, I have quite a few commitments over the summer, but I can certainly state my intention for a park run in September!

[useitorloseit Graduate in reply to Harebell2014]

I don't do park run or races. I just set my own goals. I also don't run to a 'plan' because some days you just don't feel that way inclined! I still got to 10k by my runniversary though, and that was with a couple of months layoff for illness. Some people need a concrete goal, others just poddle along a bit. You should do what works for you!

I haven't lost any weight (didn't need to really as I did Weightwatchers about 11 years ago and have successful maintained), but I have noticed a change for the better in my body shape. My waist reappeared after hiding for some 20 years. I came back from holiday last week though, and my waist seems to have stayed in Cyprus with the lovely honey cakes. I'll send it a postcard and tell it to come home again soon ...

[Rainbowsmurf Graduate]

I signed up to a 5km run on a definite date to keep me motivated. (I actually did it quite a while ago around the time I started C25K.) Otherwise I would have stayed in bed and missed most of the runs!

Just printed off my parkrun barcodes to try to keep me motivated.

I love how running makes me feel but when the alarm goes off in the morning I'd just as well get back under the duvet than run again.

[Harebell2014 Graduate in reply to Rainbowsmurf]

Signing up for something is a good idea.....I'll do that- there must be a 5k run over the next few moths.

Also, will go back to week 1 and do the fast/slow running to try to increase speed- I do like to listen to my own music and the app allows me to do that, whereas the other podcasts don't.

Thanks everyone for your replies- I still can't believe that I'v done it!