Just graduated

[Ploddingon]

Hi all. I've just completed my final run on c25k and it felt great. I won't say the whole process has been easy especially with the heat of late, but I actually stuck with till the end. What advice does anyone have on the best way to continue and improve. Do I go straight to 5k plus or have a few weeks just carrying on at 30 mins?

[Oldfloss Administrator Graduate]

Well done you....

Well.. bask in the glory for while and maybe, as many of us do, enjoy a few runs without time or distance constraints.... just run because you can Running for pure joy )

Consolidating the thirty minute runs is a very good idea.... and incorporating them with shorter runs etc is good also... you need a few weeks of consolidation on the 30 minutes, as our running stamina and strength needs to be built up... slowly. The C25K programme has started that process

Then.. the C25K+ podcasts are great, many of us used and still use them.... there are other plans out there too

You can , in the next few weeks try different things too...intervals, strides, etc etc..but solid run consolidation is the thing.... make sure you are feeling your pace and beginning to relax into those 30 minutes....listen, as ever, to your body and don't be tempted to try to go too far or too fast too soon.

" Fast enough to get there....slow enough to see!"

It's a great journey form here on... enjoy it... and keep posting too!

[Ploddingon Graduate in reply to Oldfloss]

Thank you

[Oldfloss Administrator Graduate in reply to Ploddingon]

Welcome

[Millsie-J Graduate]

Congratulations graduate!

I would consolidate 30 mins running as a start. Oldfloss has put together some great pointers above👍🏼

[Hidden]

I've just budged up so you can squeeze onto the podium👍👨‍🎓👍

[Oldfloss Administrator Graduate in reply to Hidden]

We are all here... you are both looking really good...need to get Ploddington's badge on

[Millsie-J Graduate in reply to Hidden]

Yes you need your badge for that Ploddingon 👍🏼

[ju-ju- Graduate]

Well done that's fantastic!! Everyone is different and you need to do what is right for you..... personally I carried on to 10k straight after as I needed a focus. You will find loads of support here: healthunlocked.com/bridgeto10k

If you look on the pinned posts you will find a simple 10k plan that I did via YouTube clips that you may find helpful.

Most of all enjoy the freedom that running gives you 😎