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Couch to 5K
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Looking ahead a little...

I'm so happy to have found this online community, after completing 5 weeks by myself. I'm delighted to have almost got to the end (Week 9 run 1 tomorrow), but I'm not sure what to do after graduation. I hope I can keep up the running, but I think I need the structure of something like C25K. I've heard about bridge to 10K but I'm not sure if I need to increase my distance or perhaps concentrate on my speed. I'm planning to download another app to see what speed I'm doing now (less than 5K pace, definitely).

How did others decide? What do you recommend? What factors should I consider?

Thank you all

Love Lizz xxx

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I'm not quite at that point yet (w6r3 due this weekend) but my plan is to sit down and set "run today" reminders on the calendar on my phone for maybe four weeks at a time - might that work for you in terms of structure?

Hope you find something that works!

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Hi MeiMei, I already have alternate days marked as run days, but what I need is a similar programme with Michael Johnson (or Laura) keeping me motivated during the run. Also, C25K obviously has a built-in progression which really works for me.

Mostly, I want help working out whether speed or distance is better for my next goal.

Thanks for replying, and good luck with the rest of the programme- it's great, and you'll do it.

Love Lizz

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I'm currently using the C25K+ podcasts. They are very focussed on cadence rather than pace. I'm still consolidating my running for a while before I start upping the distance too much. (Although I do give in to temptation and run on a bit sometimes - don't tell the mentors!)

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I hadn't spotted C25K+ - I'll check it out. Thank you.

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Ive been wondering that too. I havent managed more than 3.7k so far, so I think,consolidating the 30 minute runs and building up gradually is a good idea, for me at least.

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Are you going to repeat week 9 or is the consolidation part of a new programme or just flying solo?

Thanks and good luck

Love Lizz

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I shant repeat week 9. Im glad to have graduated off the constraints of the program. I shall go out and run and see where that takes me. Im aiming for roughly 30 minute runs for a while, but if I go a little longer thats ok. I want to continue to build stamina. 30 minutes is quite a big deal as its hilly here. My run in Oxford last night was amazing because it was mostly flat, so I didnt get out of breath much and wasnt sweating at all. xxx

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I am in the same boat too, it worries me not having the structure.

I have started using the app Zombies, Run! It's like a game where you run away from imaginary zombies, and yes, it does seem to be as bad as it sounds but you can set your run duration and you can also turn on "zombie chases" if you want to where you have to run a bit faster for short periods.

I'm going to use it for my consolidation period and see how it goes.

It's quite disappointing the lack of "structured" programs out there for after c25k I think.

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Ive heard of that. Not sure my heart rate could take zombies on top of hills 😳😳😳

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I have the zombie chase turned off for now, so it's just like a little story that breaks up the run a bit.

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I downloaded it when I started walking seriously (read about it in the Guardian, I think, or heard Caitlin Moran (?) talking about it). I have yet to open it, but perhaps I'll give it a go. Does it let you know how long you've run or have got left?

Is the consolidation period a real thing or just what people called the first runs after graduation?

Thanks

Love Lizz

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There's actually quite a few options you can switch on or off. It tells me when every Km is completed and how long I've been running for in total.

I used to quite like the halfway bell in C25K and miss it a bit but you can pretty much judge it using the Km count.

I'm assuming consolidation is just what people call it when you do a period of runs similar to week 9 to build stamina and/or speed before moving on to new goals.

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Does it matter if you don't enjoy zombie films? :) i run at the moment listening to Radio 4 podcasts which are a relatively horror-free zone.

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:), Can't say I've ever watched a zombie film!

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After graduating try the c25k+ podcasts Lizzi they are different and fun and I used week 9 for a while to consolidate my 30 mins too. You can start to feel yourself inproving and learn how to pace yourself..

For now though concentrate on finishing the program in style and enjoy your graduation week.😊xx

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Ooh, I might take a look at that 😊

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Me too - that looks great. Thanks. X

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Hi Lizzis

First well done for getting thus far πŸ‘I am still a novice but this is my experience...After graduation many people feel a bit lost; what to do and where to go. I say go out for 3 runs a week for 3 or 4 weeks. Maybe then get to 5k if you haven’t done that during the programme. Then decide speed or distance... If speed try the podcasts or interval training (lots of advice online). You could do C25k again jogging/running.

If distance try increasing by no more than 10% distance a week- so 2x 5k and 1x 6.5 k the first week etc (this quickly will take you up to 10k if that’s what) or try Ju-Ju’s plan. Or you can mix it up and try different things...Mostly make sure you run 3 times week to set up a running habit and ENJOY yourself and your running

You know what motivates you, and you need to find and exploit this.

As others have said maybe zombies, setting goals, parkrun, running clubs or races

The world is your oyster πŸƒπŸΎβ€β™€οΈπŸ‘πŸƒπŸΎβ€β™€οΈ

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Hi Lizz, you are doing really well- nearly on that podium!

I also realised I needed a structure post C25K so this is what I planned:

I started by consolidating 3x 30mins a week. Two of those were like W9 & the 3rd I experimented with Jeff Galloway's idea of 15min running to 2 mins walk - I went on to abandon the 15run/2min walk mostly- but have found it useful occasionally e.g. after IC or lurgy.

I made myself a lovely new playlist of favourite music. Each track makes me smile and enjoy! I also use assorted BBC radio 4 podcasts or live radio on my phone.

Having had a few weeks of consolidation, I am now beginning to build up time/ distance- so my last week was 3x 34 mins. My aim is to run 5k and join the park run which I would like to become one of my three runs.

Looking ahead, I will use the C25K + podcasts & when I am ready, look at bridge to 10k.

That should keep me out of mischief for 2018! πŸ˜„

Enjoy whatever you choose for yourself! The end of C25K is just the beginning of a running adventure! πŸ˜€

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Thank you Elfe5 that sounds just what I need. I'm relying so much on Michael Johnson's prompts that I'd like to take him with me into consolidation but I guess it's like learning to drive - there comes a time when you can and must get out there on your own. (I've been driving for 35 years now, but I remember loving that freedom.)

Happy Sunday, and if you're going out today, Happy Runday,

Love Lizz x

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