So I finished w9r3 on a high with an easy run, and in the end (perhaps stupidly!) just carried on to 10k for the hell of it.
Thankfully no strains or pains and 48hrs on I'm now looking at what to turn my attention too next. Im thinking a parkrun on the weekend, but I would really like to start improving my times now. I haven't really been bothered about times yet, but now that I've been running a few months I would like to try and get a bit quicker.... Any tips!?
Head over to Consolidation and Continuation on Bridge to 10K...
healthunlocked.com/bridgeto......
Well done on completing the programme. Whilst I am glad that you are experiencing no obvious issue after running further. It is not something we would advise on the C25K forum... hidden injuries are just that..hidden.
Well done! I agree with advice from Oldfloss. I’m 2 weeks post grad C25k and I’m finding that my pace is naturally getting quicker. Good luck with your journey. It sounds like you’re going to be very successful!
I’m going to third Oldfloss! You’re obviously a natural being able to carry on to complete 10k, but please be careful. The analogy somebody posted on here a week or so rang true with me ..... think how easy it is to continually stretch an elastic band, then one day is snaps. That could be a ligament or tendon. Then you’d be out for weeks/months. 😕
So I’m not nagging (my husband might disagree!), but please take care and build up gradually. 😀
I’ve been ‘speeding’ up (that word is SO not meant for me! 😅) without trying since graduating, but there are plenty of methods out there if you’d rather follow a plan.
Well done you! You’re awesome! 👏👏👏👏👏
Congratulations! Great job on the first half of that run... not sure about the second... be careful, get to 10k properly and safely next time... I’d rather see you hit HM in a few months than be back at W1R1.
Anyways, celebrate long and hard
Well done on graduating!
Many congratulations on your graduation fellow runner.
This guide to post C25K running may be helpful healthunlocked.com/couchto5... It contains information about increasing distance............. jumping to 10k is very unwise........please read the links to tales of those who did too much too soon.........,..just because you can do something does not mean that you are conditioned to do so without injury.
Take care. Keep running, keep smiling.
Done it!
What next? 
Hooray! W4 R1 done!
My next 10k run
Wk9run3 done .... graduated!
