Advice after graduation please

Congratulations Lorraine.

My view, from 3+ years of participating in this forum, is that you need to spend some time consolidating your running. Keep running for 30 minutes, three times per week, but don't be in a hurry to run a) faster; b) further; c) more often. I've seen many folks graduate, and end up on the injury coach through pushing on too fast. Once you can run for 30 minutes without really thinking about it, then that will be the time to consider next steps.

Some folks will tell you to set some goals, and I think that this is a great idea. Otherwise, you could end up getting bored of doing the same old runs three times per week. So do set some goals, but think about simple goals like "I'll run 30 minutes alongside the river", or "I'll run 30 minutes and time it so that I see the sunrise", or "I'll run 30 minutes along the top of this hill, but walk to the top". Anything to keep it interesting. But don't set a goal like "I'm going to run 10km on New Years Day".

Congratulations you are now free from the constraining shackles of a training plan!!!!!

Unless you want to be. You need to give some thought to what you think you might want to do in the future.

Some just want to maintain their fitness, so three thirty minute runs per week is a very good base for that.

Some want to run races, whether that is 5k, 10k, half marathon, marathon or ultras, not forgetting the assault course style of masochism.

Some want to run for fun, exploring the beautiful wide world.

For now, consolidation at thirty minutes, or 5k, if you have reached it, is good for a few weeks.

Parkrun is a brilliant celebration of running, which all should experience.

Have a look at the Bridge to 10k forum, if you are wanting to move up your distance.

Most important of all is to enjoy your running.

Just need to run for 30 mins every other day for the minimum benefit's (dont have to run 5k every time you run) consolidate those runs so able to run comfortably..taking in hills thus improving stamina, then can gradually increase distance total each week by 10% to reach 10k if you desire and would be a goal for you, but the world's your oyster now your a graduate, like you can mix it up and vary your distance's nilly willy!😊

Well done!!!

Ok- I suggest making some short, medium and long term goals. My suggestion for your short one is to consolidate running for 30 minutes 3 times a week and progressing to 5k. You may then want to work on speed or distance.... it's your journey, you choose, and mostly enjoy it

Take the hint Consolidation is the name of the game and some runs just for pure joy...because you can.... because you are a runner!

Congratulations 🎉🎉🎉and Snap! We were both doing our Graduation Run this morning. I’m just going to consolidate for a few weeks and then do a ParkRun in December. Enjoy being a Runner! 🏃🏼‍♀️

I think for now consolidate your ability and continue with the 5ks (potentially your times will improve) maybe do a few park runs just for fun whgilst you think about what you want to do