What next?

[Heidi2411]

I graduated last week and am feeling a tad apprehensive about keeping going without Laura and the program

I know I can run for 30 minutes and want to build on this but do I focus on distance or pace as I’ve only managed 4K in 30 mins?

How do I keep motivated and get to that magic 5k?

[sallenson Graduate]

Hi Heidi and congratulations on your graduation.

Your next moves depend a bit on what your objectives are longer term. Some people just want run 5Ks, but faster, some people want to start pushing on to 10K and beyond. That's your call.

For the time being, just relax a bit and have some fun. Take Laura with you and repeat W9 but try a few new routes, try a bit of fartleking (i.e. non-structured intervals) in the mix.

There's a "10% Rule" that suggests that you shouldn't increase the length or duration of your run by more than 10% each week so you avoid injury.

So after a few weeks of 30 mins (or whatever distance), increase ONE of your runs by 10% (so from 30 mins to 33 mins), until you're comfortable.

I wouldn't suggest getting into 10K plan territory until you're comfortable running 5K; it doesn't matter what the duration is.

For the time being enjoy your running, keep Laura in your ears, there's plenty of time to start to push things out. Just have some fun and avoid getting any injuries okay?

[Heidi2411 Graduate in reply to sallenson]

Thanks for the advice will definitely try a bit of fartleking and have started looking at how I can change up my route

Nowhere near ready for 10k so need to keep going to get that 5k distance under my belt!

[Whity]

I tried adding 2 minutes to the 30 minutes each week to begin with. This was to try and keep building at the pace the app had set so far. I did keep Laura on for the first 30 mins and then rust ran on for another 2 mins. This really helped to give me a focus after completing the 9 weeks.

I also found changing my scenery helped a lot with keeping me motivated.

I finished about 6 weeks ago and have been running 5k in 30 mins twice a week and then doing 1 slightly longer run to mix it up a bit.

Around a week ago I changed my run and tried a different route and managed 10k pretty much by accident. I never thought I wwould be able to do that do soon.

You might surprise yourself too.

Good luck.

[Heidi2411 Graduate in reply to Whity]

That’s great thank you and we’ll done for your accidental 10k - fantastic!!

Think it’s a case of build on what I’m already doing and not try too much too soon

[southlundon Graduate]

I graduated a couple of weeks ago and have had a break (holiday etc) but these were the thoughts I had too - so thanks for asking it ☺️ At the moment don’t fancy pushing for 10k (mainly because of the time it would physically take) but I like the suggestion above of just adding another 2 mins onto the 30 mins we know we can do and upping it like that bit by bit, just like the last few weeks of the programme did.

[Crib Graduate]

I repeated W9 for a week but kept on running in the cool down that helped me to get 31min 5Ks. Started on Ju-Jus 10 is the magic number using free Strava app as a running monitor I am finding it very good as it’s 3 different distances in the week. 😉😉

[Beanjo Graduate]

Thanks for asking that Heidi because I was wondering the same. Just got 2 more runs before I graduate so am wanting to keep on running but feel that I still need some structure. Thanks for the answers everyone- really helps 😊

[Heidi2411 Graduate in reply to Beanjo]

Enjoy week 9 It’s what you’ve been working towards for the last couple of months

You can so do this and the feeling you get after your graduation run is amazing. I even did a little celebratory fist pump at the end !

[Beanjo Graduate in reply to Heidi2411]

Haha. I can imagine. Just so chuffed to get this far 😊

[Heidi2411 Graduate]

Did my first post graduation run this morning and decided to do some intervals to mix it up a little. I did 3 separate 1km runs with 1km brisk walks in between and pushed the pace. I managed to get below 7 mins on each - a whole 1 min faster than I’ve managed previously

Next run will be straight 30 mins without focusing on pace to see how I get on

I’ve also been looking at new / extended routes to keep it interesting

Thanks for all the advice guys I thoroughly enjoyed it this morning and keen to get back out there again Wednesday!!

[Beanjo Graduate in reply to Heidi2411]

Hey that sounds fab. Well done👍 😊