Now what?

[Sillyyak13]

Graduated yesterday and now wondering what is next.

I've downloaded bridge to 10K to start at week 9, is that the way to go?

[IannodaTruffe Mentor]

You have spent the last few weeks increasing the demands on your body. Now is the opportunity to just go out and run without any extra pressure. Run for fun but at the same time consolidate and make sure that 30minutes is a comfortable duration for you.

Many people can't resist pushing on to 5k, if they haven't got there yet, but don't increase your run length too much. In terms of distance there is the 10% rule which states you should not increase your weekly mileage by more than 10% of the total.

Longer term, if you are heading for 10k next, sign onto the Bridge to 10k forum, where you can get specific help with increasing your distance.

As a graduate, your running can take you wherever you want but the rules of progression remain the same.........slow and steady progress is the only way.

[Oldfloss Administrator Graduate]

IannodaTruffe has said it all really! Consolidation is the name of the game I called my runs after Graduation. runs for joy!

A couple of weeks of consolidation and short and longer runs, maybe even take a look at the C25K+ podcasts too.. they are really useful... different disciplines in our running...then, as @iannodatruffe says, long term, head to Bridge to10K... some folk head there far too quickly, and sadly. they don't stay long

Enjoy this next part of your journey Keep posting too!

[Sillyyak13 Graduate in reply to Oldfloss]

Found em nhs.uk/Tools/Pages/Couch-to...

[Oldfloss Administrator Graduate in reply to Sillyyak13]

Go girl x

[Martin_Rose Graduate]

Well done mate, you have done amazing. 😁

[Martin_Rose Graduate]

🏅🏅🏅

[misswobble Graduate]

I'd do Stepping Stones three podcasts first, and thoroughly before embarking on Bridge. 🙂

[mrrun Graduate]

I kept running 5k three times per week without any pressure, just me on my own in the park and music.

Once l got comfortable l changed it into one easy run, one tempo/interval run, and increased the third run by 10% rule as suggested/explained by IannodaTruffe , and 10K came quickly afterwards.

Now I'm doing the same as l did with 5k. I'm running 10K once a week, getting to know my pace and body works over that distance. I'm keeping one easy 5k and one tempo/interval.

Music changes depending on how l feel

Why on earth haven't l discovered all this earlier in life?!

[Hidden]

Consolidate, consolidate, consolidate.... That way you are not pushing yourself too much, Bluebirdrunner did a fab post all about that. So I took her advice on board and today 4 weeks after graduating did a 6.5k run. Not my fastest, nor the prettiest, but no twinges, no aches no pains, just a self satisfied smile at the end of it!

[Mummycav Administrator Graduate]

You are a machine xx you'll be fantastic whatever you do...just don't leave here x

[Mummycav Administrator Graduate]

P.s....I've just read back on your posts....they're hilarious...you are full of fun, energy & excitement....congratulations xx