What’s next?

[TheRiddler8t2]

So it’s my graduation run tomorrow. Exciting times. Never thought I could do it.

So my plan going forward is to continue with another plan to get to 10K using zenlabs app. What did everyone else do once they graduated from the C25K programme?

[VictoriaRuns Graduate]

Enjoyed the consolidation runs! Sometimes it's good to not have a 'next' thing to do, just enjoy the progress you have made so far. If you do want to move on though, you can't go wrong with the 10% rule that still gives you a bit of flexibility. The 10% rule says each week, you can increase your weekly distance by no more than 10%, but you can do that all in one run. Most people do 1 medium slow run, 1 short fast run, and 1 long slow run, saving that 10% for the longie.

If you are doing 5K at the moment 3 times a week, that means you are doing 15K and can therefore add 1.5K onto one of your runs. So next week maybe do one slow 5K, one faster 5K, and one 6.5K. This makes you weekly distance 16.5K. So the week after you can do 1 recovery run of 4/5K, one faster 5K, and one 8/9K. As you can see, you can be very flexible with it!

[MickGJ Graduate]

I hadn't got to 5k by the time I graduated, so I concentrated on that. At the moment I'm just trying to make sure I get into a regular habit of 5k runs three times a week. I still can't believe I'm running at all.

[Oldfloss Administrator Graduate]

Runs for pure joy...just because I could.. then consolidation, very useful. and very necessary.. then C25K+ podcasts.. then... just let it evolve

IannodaTruffe 's What next post has lots of useful advice and ideas too.

[IannodaTruffe Mentor]

This is the guide to post C25K running healthunlocked.com/couchto5...

Keep running, keep smiling.