Post C25K

[Jbk1981]

Tips please? I'm one run away and wondering how best to manage the remainder of my running life?

Anyone do anything that worked really well? Anyone do anything that should be avoided?

🤗 a lack of structure/an aim freaks me out a little!

[Davoda Graduate]

I would keep doing 30m 3x a week for at least a month or so. This consolidates the routine. If you don't like the music, take your own

Then look at the C25K+ podcasts - steeping stones, stamina & speed.

You can then decide at some stage speed or distance? Do you want to run 5k faster, perhaps introducing fartleks or a 30:20:10 routine, or do you want to work up to 10k? There are a few options for that. I personally prefer speed & have a goal for my 5k speed. I can do 10k, but not sure I want to go beyond that.

I think the biggest mistake people make post gradution is not consolidating the 30mins 3 x a week. Rushing to get to 10k or whatever - there is no rush!

Have you signed up for Parkrun? It's such a good thing to be involved in - I love it!

[Jbk1981 Graduate in reply to Davoda]

I haven't signed up for anything to be honest... I think consolidation sounds the way to go... 30 min runs or 5k's three times a week I think.

Would love to do 13 mile run next year... just hope I can work up to it in a comfortable way 😀

[Davoda Graduate in reply to Jbk1981]

Parkrun is a free timed 5k every Saturday am. Not a race just fun!

I love both running & volunteering at it, it's brilliant.

Take a look at the link & you'll find your local one

parkrun.org.uk/

[IannodaTruffe Mentor]

You could go back to the couch.........I have heard that it is really comfy.

Or you could pop over to the Bridge to 10k forum, even if you aren't thinking about that at the moment.

[Jbk1981 Graduate in reply to IannodaTruffe]

I would miss the feeling of arrogance and smugness that comes with completing a morning run while everyone else sleeps lol

[Jbk1981 Graduate in reply to IannodaTruffe]

Have joined that forum now just to read and see what people are up to.. going to keep doing what I'm doing for a while first I think 🤗

[IannodaTruffe Mentor in reply to Jbk1981]

Consolidation is a great idea. Parkrun is also the best global running (and walking!) community you could ever experience.

If you want to do an HM next year have a look at online training plans and work out your timescales carefully. Slow and steady progress still applies.

[doubletap Graduate]

The advice from davoda is solid stuff . I graduated 4 weeks ago and have been doing the 3x30 since then . Tonight was the 1st of my 10% step up and now running 33 minutes 3 x week for a month then step it up another 10% to36 min etc. Failing that you could always do zen labs c210k , as you graduated c25k you can step straivht in at week 9

Good luck

Loose legs and all that

[misswobble Graduate]

I did the stepping stones C25k+ programme which is the follow up to this one. All three of them are fab. I did them to death before moving on to Bridge to 10k

I would say though to increase distance really steadily, increasing gradually. Don't be in a hurry. Be patient and you won't get injured. Keep your speed down as well. It's fun to take your running wherever it might lead. Enjoy it 😃