Next Run and what after?

[kcboles]

My next run is Week 8, Run 3. The c25k app I have says this is my final run except for one more which is to run 5k. But I see on here that people have a Week 9. Why don't I have a week 9?

[secan Graduate]

It seems there are a few variations of the C25K programme around.

Most of us refer to the NHS one (nhs.uk/LiveWell/c25k/Pages/..., which spans over 9 weeks and is based on running time rather than distance. In W8 you are supposed to run 3x 28 minutes and in W9 3x 30 minutes.

[kcboles Graduate in reply to secan]

Ok thanks! On my W8 R2 I ran 28 minutes. My last run which is W8 R3 is 30 minutes. Mine says I graduate after W8 R3. Woot woot!

[secan Graduate in reply to kcboles]

You're welcome

[DiamonteSandal]

Are you doing the Zenlabs C25k app? I have been wondering the very same thing!

[kcboles Graduate in reply to DiamonteSandal]

Yes!

[sparky66 Graduate in reply to DiamonteSandal]

This zenlabs is the one I have but I am going to run a week nine where i run 3 thirty mins..to graduation then work up to 5k

[abigettinghealthy]

I'm also using the Zenlabs app and wondered why I was a week short!

[kcboles Graduate in reply to abigettinghealthy]

I was starting to think I was going crazy and my app was messing up!

[bulgarianlily Graduate]

So after week eight do three more 30 mins runs and then you graduate! What are you going to do for a reward?

[kcboles Graduate in reply to bulgarianlily]

I plan to stick to three 30 minute runs a week here on out and work on my time. Hmmmmmmmmm...I haven't thought of one yet, but I am thinking a fitness tracker of some sort.

[DonNnaB Graduate]

Hi kcboles - I also finish at the end of week 8. Some of the apps are different. I think it increases the distance slightly more each time from week 7 which is a bit different to the NHS one! I am about to start week 7. Anyway- well done!!! You made it!!! 🏃🏃

[kcboles Graduate in reply to DonNnaB]

Thank you! You are almost there! Woo hoo!

[DiamonteSandal]

This has been a really helpful thread - thank you! I am going to compare week 7 onwards and see which one to complete! I had just worked out that I could squeeze in my runs so that the final Zenlabs 5k one (the only one that's distance, all the others are time) is on the day of my 5k Race For Life - but now it seems I can't graduate until a week later - oh well, that's not such a bad thing as it will give me a goal past the Race For Life to ensure I don't just give up!

[kcboles Graduate in reply to DiamonteSandal]

You got this!

[heavyhorse Graduate]

remember graduation is the beginning! It's probably a good idea to have some kind of plan for post grad to keep yourselves motivated. Maybe a goal of 3x 30 mins /week or entering a race or increasing distance after a period of consolidation. Good luck!

[kcboles Graduate in reply to heavyhorse]

Yea, that's what my plan is. To continue to run 3x a week for 30 min and work on my time and distance.

[Patrick1942 Graduate]

Well done on almost completing week 8, how about a Parkrun next ? I found it the ideal next step to C25K. Try google Parkrun and see if there is one near you.

[kcboles Graduate in reply to Patrick1942]

Thanks I will definitely look into that. I just completed W8 R3. Feeling great!

[DiamonteSandal in reply to kcboles]

I did my first parkrun on Saturday although I built my training plan into it. I totally recommend you look into it! It was great fun and something I will certainly aim to keep doing, because it tracks times so you can always aim to beat your personal best, or come in the top half of runners, or other goals. The terrain was totally different to my usual flat running area so that will be a big challenge, to comfortably do that. Plus if you're lucky enough to have several near you, or travel yourself, you can be a parkrun 'tourist'! Definitely a great step up. Although I think I might look for other 5k races too, for the variety. Gosh, writing it down here really does make you realise that we are just at the beginning of an exciting journey!

[Coddfish Graduate]

How far are you running in 28-30 minutes? Beware of trying to run 5k straight off, unless you are already close to that distance. It took me several weeks post-graduation to build up to 5k, and several more before it was a comfortable, repeatable thing to do. And 5k in 30 minutes isn't likely to be something I will ever do.

[kcboles Graduate in reply to Coddfish]

I am running anywhere from 2.7 to 3 miles in 30 minutes.