Graduated today, need new goals?

[rickym68]

It's finally done. Not sure wether to be happy or sad...

Not getting any easier for me, it seems I'm constantly trying to get enough oxygen rather than problems with my legs, though today being the hotest of the year so far won't have helped.

The good news is I've been running 5k since week 8 run 1, when Laura decided to go for a coffee and forgot to tell me to stop at 28 mins. As I'd already done 30 minutes I decided to just carry on with 30 for the rest of my runs.

Now I need motivation to carry on. Looking forward to my first parkrun on Saturday, but what next? I'm not ready to start bridge to 10k.

What do you think will keep you all motivated to carry on?

Ricky

[Grannyruns Graduate]

I'm just about to start week 8 and have been thinking the same. How can I keep up the motivation to run 3 times a week after I complete week 9?

[Bluebirdrunner Graduate]

Congratulations on completing the program rickym and now you can run for 30 minutes and are managing to reach 5k too!👏👏👏👏

Parkrun will be fun, do your warm up walk as usual first and enjoy it... remember to keep to your usual pace, don't get caught up in the rush at the start and you should be able to finish. Do warm down and stretch afterwards as usual.

Posting on this forum is good morivation, reading others posts and encouraging new starters.

There is a nhs c25k club on Strava, where you can share your stats with other graduates.

You have done brilliantly to make running something you do...you won't want to lose that amazing ability now, so keep on running regularly, getting stronger and see where it takes you next.

Here is the link to the c25k + podcasts with Laura giving new tips which you might want to include in your training.

healthunlocked.com/couchto5...

Happy running and ask for your Graduate badge here.😊....

healthunlocked.com/couchto5...

[ccarter100]

Congratulations!!!!!! Great job and well done 🎉🎉🎉🎉🎂 You look great up on the podium, and as a mere week 6-er, I stand in awe. Be sure to get your badge and tell everyone about your accomplishment!

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Dizzysmum17 Graduate]

Many congratulations - you must feel so proud! I’m on week 8 and beginning to think about what next so it’s interesting to see people’s advice and ideas. The Strava group is definitely a good idea - I find it really helpful to see others’ stats. Keep posting and happy running 🏃‍♂️ 🏃‍♀️ 😊 😉

[sallenson Graduate]

Well done, tiger!!

Since you've already got the 5K under your belt, do a few consolidation runs but then check out the C25K+ podcasts. You'll be ready for B210K in no time.

I'm doing a week of "strict" consolidation runs and then intend to mix it up with some hill work and intervals for a couple of weeks and then hit B210K after that.

Keeping it slow and steady still. No IC for us eh?

[Fabulous450 Graduate]

Massive congratulations Ricky! 👏🏽👏🏽👏🏽🎓🏆! Im sure that improvements will continue as you run on and I hope you find the next challenge is as great as this one has been! Let us know! ❤️

[Rumour Graduate]

Well done. 5K in 30 minutes is an awesome pace of 6 minutes per kilometer average. I wish I could do that, but I am old... We both graduated at the end of May and then had a holiday in France. Running in a different location is brill. New sights and sounds make for real motivation.

We also do Parkruns as one of our runs now. Great scheme, free to join and free to run. What you get is loads of like minded people who are out for some fun. Others who are deadly serious. Still more who walk the distance. But one thing is sure, you will never be last, that is the tail runners job. Get involved and go to different ones, meet new people and join the social atmosphere. But most of all, keep on keeping on

parkrun.org.uk/

[Stuart66]

Well done. Like you I completed week 9 today. I felt pleased that I had stuck at it, but slightly disappointed that, according to my watch odometer, I am only completing 3.4 Km in the 30 minutes. I am also looking to see whether I have the motivation to keep going. Because I am jogging so slowly, I am not out of breath, but whenever I tried and run a bit faster I start getting out of breath. I'm thinking that I will set my goal of running slightly quicker towards the end and maybe increase the time I do that for.

[Rumour Graduate in reply to Stuart66]

3.4K is really about right. Our daughter is 34 and is a proper runner and does 10K and half marathons. As fit as she is, she normally runs at 6:15 per kilometer. Our son who does marathons too manages a sustained pace of 6:00 per kilometer, so the OP is up there with the tops.

I would increase the distance before increasing the pace. Get to 5K and see how you feel. I can now do 5K in about 36 minutes, but I am puffed by the end. Just keep on keeping on, it will come

[Stuart66 in reply to Rumour]

Thanks for your advice. I thought sticking to 30 minutes would be best, but I take your point. The thing is I feel I could keep running at my current pace for longer, though I don't know if I can push myself to do that 3 times a week. Maybe I should try and try for running longer just every now and then.

[rickym68 in reply to Stuart66]

Have a look at the c25k+ podcasts with Laura, the stepping stones one seems designed for increasing pace and is the next step.

I'll be giving it a go, though I wish I could choose my own music....

[Myrar Graduate]

Congratulations ..😊😊

[Sharronmarie1518]

I completed c25k 3 weeks ago.Id like to ho for 10k but legs arent ready for that yet.1 of our experienced runners said to add an extra 1k each month or do different routes.Enjoy your first Park run .😀

[Jay66UK Graduate]

Well done! Three weeks consolidation is recommended. I’d extend one run a week by 10% time - 33, 36, 40, 44 etc to stretch your distance.

[mrrun Graduate]

Well done & congratulations!

The first thing I did, I repeated the whole program, lol. Because of ankle injury that I suffered on my graduation run, I rewarded myself with extra time of basics.

Next, I created my own program with targets, and at first I only consolidated 5K runs, not only running for 30 minutes but getting all 5K runs under 30 mins. I spent a few months doing just that, three times every week.

Then I started getting ready for 10K by running one 'easy' 5K, interval 5K, and 'fast' 5K, each week for another month or so. I did cross non-impact training, stretches, planks, waste, proper diet & hydration.

Getting to 10K after that was quick and easy and I then worked on 'nailing' that distance before taking it further to half marathon. The idea is to do your own thing and improvise, create new challenges through new situations and, ultimately, enjoy yourself.

Hope this helps!

[rickym68 in reply to mrrun]

That's committed! I've been thinking about adding things like you've suggested but not really managed to do anything yet. Must try harder!

[mrrun Graduate in reply to rickym68]

Think about why you started, and what you'd like to achieve. That's what drives.