Since graduating approx 6 weeks ago, I haven't made much progress.
Considering during c25k, I progressed week on week for 9 weeks, I seem to have stalled.
My short term aim is to consolidate 30 min runs, and improve distance.
I also thought a 30 min run would now feel comfortable, but nooo!
Still enjoying it though, and am running 2 or 3 times a week
The only way a 30 min run will feel better is if you get used to doing longer. Mind I can do 10k and 30 mins is still hard, but if I ran the pace I used to run, I’d find it easier for sure. If you want things to feel easier, you need to push pace and distance.
Thanks Tasha, when you put it like that it makes sense. So it looks like my goal of popping out for a 30 min run and coming back without having broke into a sweat is not really a likelihood. 10k is quite an achievement. Did you to bridge to 10k? X
Yes I did. I found it much easier than c25k but my back starts to ache after about 8-9k so I’m working on strength and then considering HM. I think whatever you do, even for me a 2-3k run and I’m dripping in sweat!
If you hop over to bridge to 10k you’ll find ju-ju-‘s plan in the pinned posts. I think she’s starting a new plan in a week or so 👌🏽
Aee thanks for taking the time to write back. Will seek out ju jus plan. Happy running and hope your back eases off 😊
Listen to Tasha. She is a goddess!!
She sure is!
Running over time and slower and under time and faster will develop endurance and speed. If you know your normal tempo, there are apps that will help you stay on it. You can use them to knock off tiny bits like 10 seconds per mile, running shorter distance just outside your comfort zone.
Thanks for your reply. I normally just use the stats off my fitbit, but maybe time to use an app. Worth a try 👍
There’s a programme on here too I believe. I haven’t graduated here, but I did once compete at 3000m... 4K runs within myself for endurance 200, 400 and 800 at vVmax+ for speed (and boy that hurt)
Almost all distances need that type of approach, except marathon.
Try Nike Run Club... you can Just go with Mo, you can do intervals with Paula Radcliffe, and there’s other legends there too... the guided runs will help. The race plans may too. Oh, and I feel that if I don’t recommend the headspace runs than Fabulous450 may never speak to me again.
When should I 'graduate'?
W7R3 3.8K average speed 6.45 - will I get quicker? 
did it! But do I qualify to graduate?
C25k graduate and now a bloomin Calf strain - how do I get back to it?
When do you start to increase speed?
