Well, with week 9 looming tomorrow, I have a few worries, and surprisingly none of them are about the length of the run. You see, I accidentally did a week nine run yesterday, so I know I can do it. My worry is this: what next? I've always been very task oriented, which can be good in one way but has always been my downfall. When I was a few years younger, I decided I liked martial arts, so I graded in several weapons, got my black belt in karate and realised it didn't change ME. Ok, so in essence, I'd reach the top of the mountain and had nowhere to go. I'd conquered the task. It took me four years, a few injuries, a hell of a lot of growing up, but I did it, and deserved the black bit of fabric around my waist. But I didn't know where to go after that. I'd beaten my 'mountain'. And then, I quit. I didn't know where to go after that.
And now, I'm staring that in the face again. I've loved this program, the entire thing about basically doing an interval training program, having no one to answer to but me, but what do I do after reaching the end of next week? I know I could do bridge to ten k, (I keep seeing the name JuJu when this is mentioned, whoever that is) but I know there is a hell of a lot of apps out there to get me to ten k. Which do I pick, how often do I run?
Which mountain to I get in my sights and decide to humble at my feet?
Written by
Jundal
Graduate
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I had similar concerns - I loved the structure of C25K and worried what would come afterwards. In the event it hasn’t proved a problem. I did 3 consolidation runs a week for 3 weeks, using different routes and distances. It was great fun not having to worry about durations or distance. I think my shortest run was 3.3k and my longest just over 6k. I really enjoyed it, as it was something I simply couldn’t do before C25K.
Tomorrow I’m starting Ju-ju-'s 10k plan which will put some of the structure back again. It's more flexible than C25K but it still has specific daily and weekly goals.
So many questions!!🙂 I think maybe just get to the end of the programme, consolidate your 30 mins or 5k and then take it from there...There are so many places to go with this running game, I don't think you can ever reach the 'top of the mountain' so don't worry about running out of goals! Yes, many of us progress to 10k and further - half marathons, marathons, even ultras for some (er, not me!) but there is also faster, different terrain; trail running, road running, hill work, etc etc. Why not pop over to the Bridge to 10k forum (Ju-ju is an administrator here and it is she who runs the programme to get you to 10k should you choose to use it) and also the Marathon Running and Race Support forum to read about all the different things people are doing? Have you tried your local Parkrun yet or maybe entering a race could also be a goal? The running world really is your oyster!😀
Well it's not an immediate question as the first thing according to all the advice is consolidate for three weeks. So repeat week 9 (i.e three thirty minute runs per week) for weeks 10, 11 and 12. With or without the app, with or without music, as you prefer. That's the stage I am at right now. Reason: you've made huge improvements in a fairly short time and that rate of improvement isn't sustainable without a period of consolidation now and again. It also gives you three weeks to decide what to do next! Thereafter there are C25k+ podcasts you can do, or an inhouse programme on the forum here to build up to 10k, or various other options. I haven't tried any of them yet as I'm still at the consolidation stage but plenty of others here will be able to advise you. However, three weeks consolidation first.
I recognise your dilemma, think quite a few of us feel ‘what now?’ syndrome when C25K is done. But there is further to go!! Consolidation runs for a few weeks, running ‘free’ are good, or continue to use W9 runs. There are Podcasts NHS5K+, which build up speed and stamina etc. They are good. Then there’s Ju-Ju’s 10k thing which I’m seriously thinking of starting and Parkruns are good. Then of course, what about joining a running club? No reason not to, might be fun, challenging etc.
So enjoy the running, and keep coming back here for continued support. Enjoy week 9...it’s just the start of a whole new way of life 😎
I graduated a couple of weeks ago and you put succinctly exactly my thoughts. I had my first post grad run today using the app, w9r3 but with Michael Johnson’s voice instead of Jo Whiley who I trained with - I figured that’ll give me enough variety while I consolidate these first few weeks. Then why don’t you find a running group or sign yourself up for a specific run so that you have another ‘mountain’ to climb or something else to train for?
Hi there. I felt a bit like you when I graduated. I felt a bit lost without the plan. I decided my next challenge was to do the 5k in under 30m. Took an extra 4/5 weeks of interval podcasts to do that. Now I’ve done that I’ve started ju_ju_’s 10k plan. I know I can’t keep on finding new challenges ( I really don’t think there’s a marathon in me) but hopefully running will be a habit by then, part of my routine and something I’ll do for life. I hope you find the ‘thing’ that keeps you motivated. There are quite a few things to keep you occupied for a while yet! Good luck with w9!
Thank you wyersmith. One aim I have is a hill that leads to my son's school. It's 5 or so miles long, and even though gentle in places, it's not going to be easy. That's my ultimate mountain right now. Barring serious injuries, I want to do it by the start of the next summer holidays.
You can do any of them... well, maybe Mo is hard to beat... and you can do them with plans and alerts and our support or other forums on here. You could set yourself a time for 5k. Partly this course teaches you that what was impossible actually isn’t.
Bit of sideways advice - instead of looking for the next goal to be further, faster, etc, can you reframe your goals to be 'run 3 times a week for the next x weeks'? So it's more of a sustainable goal, in the form of habit-building rather than mountain climbing. You could see your achievement as a lengthening streak of completed weeks, rather than targets.
Of course, 10K, then a half marathon, full marathon etc will keep you going for a while... whatever you do, good luck, and kudos for the self-reflection, it's good to know how you work!
I graduated on Sunday and am going for my first post-grad run tonight. I have set myself a short term plan which is to run for 30 minutes 3 times a week for the next 4 weeks. After that I will then set myself another goal which will probably be to gradually increase distance as I can't yet manage 5k in 30 minutes. The podcasts sound good as well. Good luck though whatever goals you set I am sure you will smash them!
Easy... just plot your course to the next mountain now. Check out juju's plan or do your own, running 3 times a week increasing the longest run by 10% of your total weekly miles for infinity.
I had the same concerns but actually once the addiction kicks in you'll find any excuse not to stop... you want to beat your PB... you want to go further, faster, uphill, downhill, off road, on track.
Most of all, have a little faith in yourself. The programme has taken you so far but mentally you're now on board so I'd be surprised if you couldn't keep going even without a schedule 👍
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Week 9 complete - Yay!!!
Done it! Week 9 run 3
Week 9 run1
Week 9 Run 2 - oops......
Week 9 Run 3 - and it felt gooooood!!!
