What Next ???

[trapeze]

Hello, has anyone any tips for continuing after the 9 weeks are over please.

I am at week 8 run 2 stage, I have managed to stick with it without a break so far.

I am beginning to appreciate how beneficial it has been in terms of jogging for the allotted time and It was not possible previously before the programme.

That said, what next ? I dont feel my speed has increased, should I just be satisfied my stamina has ? what did those of you who embarked on this regime do after the final run ? Thanks.

[UnfitNoMore Graduate]

This programme is all about building stamina... speed comes later. There’s the C25K+ podcasts and bridge to 10k. You could follow a 5k race plan to build speed... there’s lots of choices and they’re not mutually exclusive either. You just need to decide where you want to go with this.

Anyway, graduation is a few runs away, you have lots of time to decide. You’re doing great, enjoy closing it out.

[Oldfloss Administrator Graduate]

Check this link out from IannodaTruffe

healthunlocked.com/couchto5...

Loads of ideas there. But, when you Graduate.. we advise at least a couple of weeks of consolidation running.. plenty of 3O minutes, short and long routes..new routes etc...

C25K is only the beginning of building up our new running legs.

Then maybe try the C25K+ podcasts.. fun and challenging... a few folk try them too soon after Graduation and come unstuck. The podcasts teach us a great deal about our running.

Speed is something that cannot just happen.. stamina and endurance is the thing.. and the more runs you do, the stronger you get..it does evolve.

You have got time to think about it, and there is so much waiting for you after Graduation

[Flyingred Graduate]

Three weeks on from graduation, from my experience, I'd say just keep up the routine you have of going out three times a week and then do what it takes to enjoy your runs. Plan to run at the same pace as you do in week 9.

I got bored with running to C25K W9. I tried 'Runtastic' but found the splits information too distracting and my attention was in my head not my body. I forgot to set the tracker one day and had my best and most enjoyable run yet, so lesson learnt for me!

I'm concentrating on increasing my time/distance by doing one run each week that's 10% longer than my longest in the previous week, with the others at 5k.

[ArthurJG Graduate]

Yep, like others have said consolidate first: nine weeks of rapid improvement is actually quite a lot and a time comes where you maintain the level you've reached for a while before looking to improve again. So ideally three more weeks similar to week 9 but probably varying things a wee bit so you don't get bored. After that - it's up to you. You ask if you should try to improve your speed - the answer is, you decide: do you WANT to improve your speed over 5k, or would you rather build up endurance to run longer distances, or are you quite happy where you are as long as you get 3 x 30 minutes of cardio every week? All those choices have one thing in common: none of them were available to you two months ago. But when you graduate (and it is surely 'when' rather than 'if' because you're doing 28 minute runs already) there are lots of opportunities open to you that weren't before, and it's your choice which you want to take. Well done

[trapeze]

Thank you for the great replies and advice, I suppose my aim should be to keep at it one way or another, preferably doing 30 mins sessions for the time being to avoid losing any stamina built over the last few weeks.