Hi everyone! This post is particularly for new graduates and those in weeks 7-9. I just thought I would collect resources for those who wonder how they will survive without Laura, or Mr Smooth, or whomever it is you listen to in C25K.
Strategies for continuing:
1. Self-directed. Just keep running 3x per week, 30 minutes, or add 2 or 3 minutes every time until you get up to 5k or your goal. This worked for me for about a week (I am not self-motivated, really).
2. Social. Find a running group or club, and/or take part in Park Run. Although be aware this can take some time, and not all groups are what you want. If this sounds like you, why not start looking around in week 7? Also -- don't forget this community is itself a social support, so keep posting!
Resources -- parkrun.com; UK running clubs directory -- running-world.net/uk-clubs.php
3. Follow some kind of programme. This is where I landed -- something that I can tick off like c25k for a particular goal. I decided I would first aim at a 5k virtual race; and then I signed up for a 10k race as well and I'm training towards that goal. Here are some places you can go to for training plans:
PRINTED PLANS
-- New York Times nytimes.com/guides/well/how...
-- Nike+ Run Club: nike.com/gb/en_gb/c/running... (note this comes in a variety of languages. In my opinion though you might want to wait until you are quite comfortable running 5k before you try these plans). You can download and print out. A variety of types of run.
-- My Asics: an online adaptive plan, very nice interface, allows you customise your goals, time, age, sex, etc. my.asics.com/us/en-us -- once you've created an account you can change between km and miles and you can print this out
APPS
Nike+ and MyAsics both have apps in which there is a "virtual coach" so that everything is created for you. It's easy to set these plans to, for example, a particular distance or a race date. Apps are for both iOS and Android. Nike also has a strength app (Nike + training club) and can do running/strength mixed programmes.
Coaching plans are also available in the main running apps. The three I see most often recommended are:
Runkeeper -- costs for "Go" premium edition with training, but 5k training plan (for those at the end of c25k, more or less) is free.
Strava -- costs for premium which includes "personal" training plans. Also includes cycling!
MapMyRun - costs for "MVP access" to training plans.
These are not the only ones of course!
A lot of these apps integrate with the Apple Watch etc. Garmin and FitBit also have trainers or training plans with online interfaces.
I myself use a narrative app called "Zombies, Run" which has no plan, exactly, but does have a story for every run. I love it, and there are even training plans in it, including a 10k beginner plan. If you don't like zombies, have a look at one of the apps on this list: zombiesrun.wikia.com/wiki/A... -- BitGym is recommended for treadmill runners especially. Also, special playlists and podcasts for running are available on Spotify and Apple Music. Spotify does them by beats per minute! I am not that advanced though.
Which is to say: now that you have finished c25k, the world of regular training plans is open to you. Because you ARE a runner. Don't let graduation catch you unprepared!
First post-graduation run; tough but rewarding
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