Advice for a soon-to-be Couch 25 K graduate needed.

[Wannaberoadrunner]

I am current on week 8 on the Couch 2 5K program and will soon graduate.

I have a question, what did you do immediate afterwards: did you keep doing week 9 until you got better or did you go straight to 5K plus or 5-10K?

I don't want to quit after I graduate and I won't, but I would like to know all the options I have before I make my next move.

[Rignold]

consolidate doing 30 min runs 3 times a week for several weeks before you tackle anything else

[Maddee_6333 Graduate]

I moved onto a 5k-10K plan, because I need to aim for something or I tend to get bored. I was already part of a running group so I go out regularly with them as well. Which actually means I've been working through the 10K plan much more slowly, but it doesn't matter because running new places with different people stops me feeling like I've ground to a halt.

[Oldfloss Administrator Graduate]

Finish the programme first...

Then...some runs, just because you can Then, consolidate the 30 min runs for several weeks to carry on building up that running stamina and strength

Then... well the running journey is yours... and there will be so much advice given !

[Sandraj39 Graduate]

Consolidate 30mins for a few weeks and then you might want to up to 3 x 5k a week? After this, the world is your oyster! Many of us begin the bridge to 10k and further! Take your time though, you are still considered a 'new' runner for about 18mths and need to build up strength and stamina gradually so as to avoid injury. Good luck!🙂

[HRpuffnstuff]

Well done! i've just started and hope to be able to take part in my local parkrun when I graduate.

[JoolieB1 Graduate]

Good question by the way! I graduated about 18 months ago and in my mind, I wanted to continue pushing to 10k and do a programme straight away. At 53, my legs did not agree that tempo runs were something they wanted. I think getting through C25K was enough for them, I decided to just settle into a three times a week x 30 minute routine and enjoy rest days to let my legs settle. On a good day, I ran on and did 5k in around 43 minutes. After that for quite some time, I started to run 5k three times a week. That kept me going for several months. When I was ready, I added a small amount to my run once a week and on from there. I think, see how your legs feel and set your own programme around your own goals

[Slinkymalinki Graduate]

Hi. I graduated at the beginning of May & followed the great advice given by the Graduates. I've aimed for 3 runs a week - a 5k route, a 'whatever I fancy' and a park run. I was scared of park runs initially but so glad I started. I've managed to take 30 secs off each week's run & feel that I'm getting stronger all the time. I've downloaded the stepping stones, strength & stamina podcasts & aim to do one once a week soon. Good luck!