Graduation run 🏃🏻‍♀️ 👩‍🎓

[LapoftheGods]

Oh my, I’ve actually graduated 😳 What do I do now?

Would 2x 30 minute runs and a shorter - faster run work? I’m currently running 3.5k in 30 mins

[Windoze Graduate]

Fantastic work ☺ i think celebrations are in order!!

That is a question most of us ask on grad. I would keep at the 30 min runs for a month or two. Get those new found running legs used to the distance ☺ and have a think on what you want to achieve next 😁

[UnfitNoMore Graduate]

Congratulations! First things first... celebrate!

Then the usual is to consolidate by doing a couple of weeks of 30 minutes. After that I’d start thinking in distance and using the 10% rule you add up your weekly distance, so 10.5k and add 1k to your running, so next week could read 3.5k, 4K, 4K, then you have 11.5 so again 1 to add, maybe 3.5, 4.5 and 4.5 and so on. Once you get to 5, ju-ju’s plan on bridge to 10k can increase your endurance, and with that your 5k speed will come... or you could follow a 5k race plan which would also increase your distance, but with more focus on speed work.

But don’t forget that celebration... you’ve earned it 🍾🍾🍾

[AlMorr Ambassador Graduate]

Congratulations LapoftheGods on completing C25K with week 9 run 3 of C25K and graduating. I agree fully with UnfitNoMore on what your future running plans should be. To get your graduation badge and the word GRADUATE next to your username leave a message on the October graduate 🎓 post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have completed C25K with W9R3 😊🏃

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

Keep running keep smiling.