After c25k

[Cooper79]

Hi everyone. I'm about to start w7 and it got me thinking "What next" I like the structure of the app, so what do i do when I graduate? Any advice please

[Jonesycat Graduate]

Have a look at these:

nhs.uk/Livewell/c25k/Pages/...

I found these were a great 'bridge' to Bridge to 10K programmes (there are lots of these if you google!).

[Hidden]

Also before you get onto the extension either in time, speed or distance I really recommend you look at Bluebirdrunner excellent post a couple of weeks back about consolidation. It's all about getting the 5 k or 30 minutes or whatever you're at in your running DNA. Such a useful piece of advice when there are so many choices post graduation. It helped me and countless other new graduates and JNR has been the go to source of inspiration for lots of folk including Oldfloss so you can't go wrong really.

And I don't know about you but I really needed some bullet proof advice post graduation.

[Bluebirdrunner Graduate in reply to Hidden]

Not sure what you mean Jan, Oldfloss and I went through the program at about the same time a couple of years ago, but although we have learned plenty from past graduates and our own experience, its Oldfloss who is the more accomplished runner. Trail running, long distance running and 10k all under her belt. I have great respect for her and all the runners on here who have earned their running stripes.

All of the experienced graduates will advise two or three weeks of consolidation and running for fun before taking on distance running.

[Bluebirdrunner Graduate]

Hi Cooper, you are getting towards the end of the plan and can run for 25 mins now..Well done. The next part of the plan is increasing your stamina and gently building to 30 mins of non stop running...

Once you can do this. ..wow..take a bit of time to enjoy your new accomplishment. Run for 30 mins 3x a week, try running in different places. If you are using the podcasts make up your own music and run with it on shuffle. Then take a look at the c25k + podcasts which are an interesting discipline to help with your posture and stride. By now you should feel more comfortable with your breathing and a regular runner. Oh and lots of people enjoy Parkrun...

Good luck with Week 7😊x