What's next?

[Shuffler68]

So I've completed the whole 9 week program and am now an official runner apparently 👏🤣 anyone know of a 5-10k app?

[Tomas Graduate]

Congratulations! Well done you!

Yes, there is a "bridge to 10k" companion programme, and a group for it. But most graduates find it helpful to consolidate for a few weeks. Get used to running relaxed and comfortably three times a week for 30 minutes, before starting to push the envelope further. Of course we're all different and our bodies can handle different amounts of stress.

[Shuffler68]

Thanks I'll have a look for that

[Oldfloss Administrator Graduate]

Well done!!

But hey, take Tomas 's advice... consolidate those thirty minute runs.. the building up of our running legs has only just begun at this point The muscles and stamina take a long time to build.

Some thirty minute runs, no speed or distance constraint... just because you can.. then a few more varied runs, short, long, longer, and experiment with intervals or stride maybe over the next few weeks.... then maybe, as many of us did try the C25K+ podcasts...

Your journey, so take it slow and steady and really enjoy all the new experiences

[IannodaTruffe Mentor]

As above......... including the congratulations.

Your next challenge is to cement the habit, which in theory takes about twelve weeks of regularly doing something, before it becomes ingrained in your lifestyle. We do have a lot of people coming back to do the training plan over and over, so that challenge is obviously harder for some than it was for me.

Consolidate, run for fun in different environments, join parkrun, then set some medium term targets to aim for.

Keep running, keep smiling.

[T1gger Graduate]

Congratulations and well done on graduating! I will watch this thread with interest too.