After graduation

[Nicciv123]

Graduated at the beginning of February and been running 4-5k three times a week.

Feeling like I need some motivation though or a new challenge. Really looked forward to moving forward with each run on couch to 5k and don’t have that feeling now!

[GaryB1966 Graduate]

Well done on graduating! For the next steps you could try the bridge to 10k group for some inspiration or look into signing up for a local 10k run which might give you something to work towards...

[Nicciv123 Graduate in reply to GaryB1966]

Thanks Gary. Does bridge to 10k go back to walking and running or just gradually increase the distance running?

[Bazza1234 Graduate in reply to Nicciv123]

It does go back to run/walk - but it starts out at 4x10 minute running intervals with a minutes walk inbetween . Strangely, many C25K graduates have found it to be much more difficult than they expected

[Millsie-J Graduate in reply to Nicciv123]

The forum is the forum. The training programme Bazza mentions is the Sami Murphy podcast. On the forum there is no requirement to follow a specific training programme but there is lots of advice etc. There is also ju-ju’s 10 is the Magic Number training plan in the pinned posts. No walking breaks.

There are lots of names you will recognise over there 😀

[IannodaTruffe Mentor]

Have you read the guide to post C25K running? healthunlocked.com/couchto5... which may help.

[Nicciv123 Graduate in reply to IannodaTruffe]

Thanks I will read it 😁

[misswobble Graduate]

Congratulations on Graduating! Well done!

To keep things interesting you have to mix things up. Find new routes! running in a new place is always refreshing. If you go away anywhere take your running shoes. If you want to keep running then you have to make it happen

C25k+ Stepping Stones podcasts are excellent at bringing your running on. They follow the C25k programme in format but are more challenging. Three separate interval programmes - Stepping Stones, Stamina and Speed. They will challenge you if you can do them. Lots hate them but I swear by them, don't let the music put you off

Then it's Bridge to 10 k time. Ju-Ju, the resident panther, has a training programme just starting. Ju-Ju leads from the front and she'll get you to ten k with her 10 is the Magic Number programme. Watch her film clip!

Then there's the challenging Sami Murphy Bridge to 10k programme. Free to download from here. Week one is a bit quiet but it's fine after that. It is KICK-ASS! Excellent though and you can run this one forever and day. I do! Hundreds of free original tracks, all chosen for their lyrics which will pick you up and inspire you if you flag.

Lots to do and not a penny to pay. If you want to progress it's all there for you,. Good luck!