Consolidating and moving on beyond C25K

So the first week beyond C25K has been a bit mixed (see previous posts) so not sure what I should do or be doing now. Thought consolidating the 5k was a good idea for this week so I did

Mark

[Tomas Graduate]

Consolidating is good. You've been through 9 weeks of constant increase in effort, with some of the increases very significant. So before you push yourself further (if you want to do that at all), take some time to just enjoy going for a run knowing that you can and that you don't have to do anything more.

After a while you'll probably find you want to set new targets. But for now just enjoy.

[misswobble Graduate in reply to Tomas]

Yeah do some fun runs 😊 Nowhere in particular, just running for the fun of it

C25k+ podcasts with Laura, which contain hours of running ☺ You can do these as and when you like. they are tough! good though. After that you could start a slow go at working towards 10k, in 10% a week increments. No rush. Taking your time to develop your running is a good idea.

Having fun with your running is what it's about ☺

[Pc59 Graduate]

Comments above all good advise I have not long graduated either & I have tried a few different options, week 9 several times & then changing routes to include a few inclines rather than say hills😂 c25k+ which was good but a bit fast for me then tried b210k again hard going!! So.... Know I'm going to take the advise given to you as well and I am aiming for 3 x 30mins runs each week & enjoy it and if I can manage a longer run on good days il go for it!! I work full time so 2 of my runs at night & it's been pretty cold & dark! You have done so well to graduate be proud of yourself & enjoy your runs & you will know when you ready for next step😊🏃🏃😊park run! Then on to 10k! The list goes on.... 😊

[CarolStr Graduate]

I graduated at the end of October and my first run was purely for fun. Then I knuckled down trying different things but with the overall aim of first running 5k, then doing a park run and then running 5k in 30 mins. There are so many things out there to try - C25+ podcasts, B210k, intervals, 10% increase etc - have fun trying these. Some you'll like, some you won't - it's horses for courses. I didn't get on with stepping stones (hated the music and couldn't find the rhythm) and my quads didn't get on with intervals (W1R1 at run fast/jog instead of jog/walk). So for me I've decided to run every other day if possible (i.e. weather permitting), do 1 long run (increasing 10% weekly), 1 steady run and either another steady run or incline run, depending on how my mood takes me! But this may well change as I go along. Phyllis has it right - enjoy your runs for the sake of running and the next step will come naturally.

[Von99 Graduate]

It's hard to leave the structure of C25K I know! I even miss Laura, despite her music! Hope you find something you enjoy, but keep running!

[jesseker]

Another option is to join a running group as they are great at including different types of training (intervals, hills, speed sessions, etc) and it's fabulous running with others! I had a failed attempt at C25k this time last year (got to week 8 then stopped....grrrr...silly!) but joined a beginners running group in the summer this year and am now running 5km quite regularly, despite a minor blip recently; a calf strain which meant I had to take a month off. Honestly, joining the group was the best move ever. I'm now aiming to do Park Run and my ultimate goal is a sub-30 minute 5k

[Bentley3]

Congratulations on your achievement!Thank you for posting this as I’ve just graduated and was wondering where I go next?I think I will also repeat week 9 and just try to increase my speed and take it from there.Good luck with future running whatever you decide to do...🤞