What next?

[Ssambrooks]

On week 8, what do I do when I'm finished 🤔

[Cliff_H Graduate]

Lots of options, including an not limited to

The first thing you do is come here and tell us followed by getting your Graduate badge

Then you can consolidate those runs

Do parkruns if you haven't already

Work on distance and pace

Look for new places to run

Buy new shoes as a pat on the back

Try running trails

....all sorts

[Whatsapp Graduate]

Firstly, keep running (oh and join a park run parkrun.org.uk/ ). Keep running 3 times per week to begin with, so you become more comfortable with 5k.

Then you can increase your distance, if longer running is for you. Or you can mix up your runs, try tempo, speed, fartlek, hill sprints, etc.

Look up local organised runs timeoutdoors.com/, get some medals and do your bit for charity. Have a look at local running clubs.

The opportunities are there. This is just the beginning.

[IannodaTruffe Mentor]

Plump up the cushions on the sofa and become an idle slob..............or do any or all of the suggestions above.

Some like to compete, others just run for fun. There is a Bridge to 10k forum, if that suits you, and also a marathon and race support forum.

Keep up three runs per week, if you can and take the pressure off, now that you don't have to keep pushing the boundaries. Mix up your runs and routes. Try running somewhere spectacular......... hills, ridges, cliff paths, beaches, forest tracks or moorland.......... anywhere that will make you smile that you can actually do this amazing thing.

Keep running, keep smiling.

[Qscout Graduate in reply to IannodaTruffe]

OOh I like the sound of the 5ktocouch programme.

Does it include pizza and beer, (maybe thats week7)

[IannodaTruffe Mentor in reply to Qscout]

We'll have to bar you if we have any more talk like that!

[Ssambrooks]

I've signed up for a 10K in October so I'm looking for a good 5-10K app

[IannodaTruffe Mentor in reply to Ssambrooks]

Sign up to the Bridge to 10k forum for specific advice. I never used a 10k plan, so can't advise. I just used the 10% rule to increase one run per week up to 10k, which can be achieved in just a few weeks.

[Cliff_H Graduate in reply to IannodaTruffe]

Same here. I started using the 10k pacer and C210k app but found by time I'd gone through C25K and applied the 10% rule I found a balance that worked for me and built to 10k. From there I started introducing intervals to increase the speed, having the 10k forum on here is great when you need that extra bit of support or advice.

[Oldfloss Administrator Graduate]

Have a great time at the Graduation Party!

Bask in the well earned glory, then a few weeks consolidation of the 30 minute runs.. different routes and distance and speed maybe... then, maybe the C25K+ podcasts...

That should keep you occupied for a while

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Read Bluebirdrunner excellent post from last week. That gave me an immediate focus, without getting clouded by all the choices. Really recommend it.... whatever you choose, hope you have happy running.