Couch to 5K
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How to keep going?

Hi everyone, this is my first post but I've been lurking for a while. I finally completed w9 r3 last night. I'm feeling very proud of myself 😊. I'm not really sure what to do next though. I'm very keen to keep running but I'm worried that without structure I'll loose focus. I only ran 4k on my final run so my first aim is to get to 5k. After that I think I'd like to go for 10k. Has anyone got any advice or can recommend a new program to follow? Thank you!

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Firstly, congratulations🏅👏on achieving graduation. I was in your situation a few weeks ago and posted a very similar question. One word....ParkRun. They are lots of fun and will help you reach 5K and then you can aim to improve on your speed and build up stamina. Also the C25K + podcasts are good worth looking at. Good luck with your onward journey and keep smiling😅

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Hi Running-girl, where do I find the C25K+ ?

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I agree with Running-girl if 5k is your first goal then park run would be a good option.

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Yep!!!! Parkrun every time.

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Congratulations on your graduation 🎈🎉🍾👏 you should feel very proud.

There's no need to do anything much now apart from getting into a routine and run three times a week. No pressure, just run for sheer joy 🤗 and get your body used to running. This will pay big dividends when you do take the next step, whether that's to increase your distance or speed up.

Don't forget to ask for your badge. You've earned it 🙂

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Sounds like a good plan 😊. How do I ask for a badge?

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Congratulations! I Just graduated last week so am in the same boat. Re your badge - there's a link That was sent to me which I'll dig out or alternatively Just search in the posts for 'graduation badge' & it should come up. All you have to do is give your username (which is there when you comment anyway). X

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Thanks everyone! Looks like I'll be heading to my local park run on Saturday 😳

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Yay! Congratulations. I'm in the same boat. I graduated on Monday and wondered what was next and worried about structure. I decided that the next run after graduating would be the hardest to muster the motivation for, so I decided to get it over and done with today.

I set out with the Stepping Stones podcast on and Runkeeper tracking my run. I decided to run somwhere new. I decided to just run without much of a goal other than roughly 30min and see what happens. I had the idea that I'd like to run 5km in the back of my mind.

I ended up running 5k in 38 min and actually rather enjoying most of it.

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That sounds fantastic, well done!

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Whoop whoop, well done! I'm only a week ahead of you & have been feeling the same. Advice to me was pretty much to keep doing the week 9 30 min runs (with or without the app or podcast, whichever you use) to 'consolidate' the work & start getting more comfortable with it. My routine's gone a bit but I'm trying to stick with what I was doing before & today had my first 'normal' run again and feel great. I can't do the Parkruns at the moment as I can't get childcare for a 9 o'clock Saturday morning start! One day lol... Meanwhile I'm just going to do my 30 min runs then gradually start working towards some 10k training... Who'd have thought that just 3 months ago! 😀

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Thanks v much. That sounds like a good plan. I can't believe that it was only 9 weeks ago that I struggled to run for 60 seconds. This programme is fab! 😁

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I know, it's awesome isn't it? Go us lol.

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CONGRATULATIONS GRADUATE!! :)

And yes - it is a bit bewildering afterwards but take a bit of time to just enjoy 'free running' (I don't mean that obstacle jumping lark) and enjoy being a Graduate. :) Then set your next goal and if you are like me it will take a wee while to 'fix' on it and relax into pursuing it :) 5K - 5 miles - 10K is how I progressed. This year I would be quite content if I hit the 10 mile mark - but in the meantime I just enjoy running for the sake of running and making a little progress a little bit at a time every now and then :)

Congratulations again Graduate :)

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Thanks, that's great advice. I'll start with getting to 5k and then go from there. Cheers!

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Oh so well done👏👏

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