W9R2 is in the bag but I'm scared...

[Bay_girl]

Unlike a lot of runners I know, I think a lot of my success has been because of what I see as the weekly challenge Laura sets out for me. I needed the structure, the small, attainable goals and now that I'm almost finished (don't want to jinx myself!) I'm worried about being left to just go out there and run on my own accord. I do still have the challenge of trying to get closer to 5Kms in 30 minutes (I'm averaging just over 4). Just wondering if anyone moved on to the 5Km+ program? Or if they felt like me, scared to head out on their own post Laura?

[Midspur Graduate]

Well done for getting where you are. I'm also close to completing the program.

Just a thought, is there a park run near you or a running club you could join?

Like you I've been motivated by the podcast, or in my case the app, and wanted to make certain I carry on running.

I've joined park run, which is free, and have also signed up to do a 10 mile Lichfield to Tamworth run in early April (oh my giddy aunt!).

Hope you find something to suit

[Bay_girl Graduate in reply to Midspur]

I've signed up for the Park Run on Christmas Eve that people on the forum are doing together virtually. It's definitely giving me a goal to reach! I'm thinking 10kms is a way down the road (pardon the pun) for me! Best of luck to you for yours though!

[Millsie-J Graduate]

Well done on your success, graduation is just ahead! Have you thought about the C25k + podcasts ? Again with Laura. Quite challenging but gives you the structure. Couple these with parkrun and you have a plan😀👍🏼

[Tomas Graduate]

Small? Small?! You started nine short weeks ago, struggling with running for 60 seconds (well, I don't knew if you did, but chances are y did), and now you are running for half an hour non stop. Is that a small attainable goal. F@@k no, it is a huge achievement. It is something to be tremendously proud of.

Having done that,y can do anything. The running world is your jogging oyster. You have done amazing. Graduate, learn the secret handshake (it takes a while and is a little unpleasant, but you'll get used to it) and have a wonderful time

[melly4012 Graduate]

I completely understand, I think most of us go through that 'what now?' panic that we won't make it through our runs without Laura! A lot of the more experienced runners on here would suggest that you just spend a few weeks consolidating you 30 minute runs, finding your groove and working out what you like about running. If you've been using the podcasts perhaps you could try your own music? You can work towards that 5k gradually as even if you're not increasing the time you're running for you will be getting fitter and your distance will be slowly increasing without you even realising it. Others may be able to give you better advice about maintaining a structure but just wanted you to know you're not alone in how you feel.

Enjoy that graduation run! Will be looking out for your post!

[poppypug Graduate]

Yes, completely normal I would say to feel like this. Its like stepping up to " Big School " on your own .

You will find a way that suits. You can try new routes, the podcasts, parkrun , work towards 5k and you can always pick everyones brains on here for further ideas.

Enjoy your Graduation Run ! xxx

[orchards Graduate]

I think that recognising you need structure and small attainable goals you are already on the right route for finding something. In fact there are so many possibilities with podcasts, training plans, parkruns, running clubs that it can be quite difficult to decide which to do! Enjoy!

[Hidden]

I felt exactly like that. So I started from week 5 again but running outside instead of on a treadmill, then once I could do 30 minutes running outside I aimed to run 5k. I've managed it twice now, so now I'm aiming for 5k in 30 minutes. ...could take a while to get there! I've been using the mapmyrun app and my own music. I might try the 5k+ podcasts or whatever at some point if I need to, but just now I'm happy just doing what I'm doing.

[Flossie22 Graduate]

I decided to start Bridge to 10K, it's brilliant, but take it easy. I ran every other day and now have a sore knee because I didn't factor in the 10% a week rule. Take it steady, keep to three days a week if you can. A mixture of the C25K+ and repeating W9 for a bit sounds good to me! Parkrun on Christmas Eve is a great goal to have too. Good luck with your final week! 😀🏃🏼‍♀️🏃🏻🏃🏼‍♀️🏃🏻👏🏻👏🏻😀

[Irish-John Graduate]

I tried the bridge to 10 k but it was not for me. After graduation I did go through a few weeks of panic about not being sure what to do next but then sat down and thought it through.

For me, running has become a two pronged love affair.

I love the feeling of freedom out there when it's just me and my physical and mental resources and reserves. I get in touch with what lies underneath all the accumulated complications life and events can shackle us with and it helps me figure out what is really what.

I also like that I look and feel healthier. It's nothing to do with vanity when you are pleased that you don't feel down when you see yourself in a full length mirror, it's called self respect and being properly responsible for your body.

So, I figured that to keep it up, and keep it fun, challenging and interesting my best course is a forty minute run up and down the hills around here for sheer fitness, a 5K run that I can gradually do faster and faster for fun and good training for charity run events to. And for fun and stamina and personal satisfaction a "Long Run' where I just go out and don't focus on anything -especially speed or time - and just aim at five miles or more and see what I will eventually achieve in the future.

Three times a week so I get to do different routes with different results in mind and for me a good mix of fun and "work that pays off"

It's below freezing here this am and suicidally dark and slippery still for awhile with lots of time to change my mind about running today - but knowing WHY running is important to me will get me out there yet again

I hope you too will find out why you love it to and how to nurture that relationship.

[Lon70 Graduate]

I've tried but not really taken to the Bridge programme. I felt anxious finishing the programme but I still listen to Laura on week 9 or my own music and that works for me. I've managed to run for 30+ minutes three times a week and become more relaxed about it since I graduated in September. And the forum, with all the inspiring people, is motivating. So don't worry!

[CanicrossK Graduate]

Well done! I'm in pretty much the same position, just finished and not ready to break up with Laura yet . I've downloaded the 5K+ podcasts and already done one, the Speed which I found really enjoyable. I'm planning to keep doing some of those interchanging with gradually increasing my long run weekly to aim up to 10K.

[Tryinghard2016 Graduate]

Oh I think a lot of us felt scared about leaving Laura...the great thing us you don't have to...take her along. You can repeat the w9 r3 run till you get faster( I once heard it twice back to back on a longer run!) You can try the stepping stones series...you can go back to earlier weeks and do the entire thing running but slow on the walk segments and fast on the run ones! Don't worry graduate first ad things will fall in place...all the best!

[Bay_girl Graduate in reply to Tryinghard2016]

Those are some great suggestions! Thanks! I am struggling without the weekly challenge even though I am trying to get closer to the 5kms target within 30 minutes. It just feels a little lacklustre.