What next?

[Lucyintheskywith]

I'm now following a mix of the c25k+ runs

( stepping stone/ stamina/ speed).. I'm looking for suggestions as to what is best to follow...

What have others followed?

[DiscoRunner Graduate]

This may depend on your age and general level of fitness, and then if you’re a bit competitive or not! But first I think it’s important to realise when we’ve completed c25k we’ve run a little over 8 hours, which is both fantastic and not that much! So we need to put a good few hours of 3x30s under our belts as we’re still prone to injury. As the 3x30s become more comfortable we’re ready to start stretching ourselves, but also remember the 10% rule - adding 10% of our total running time per week. IannodaTruffe’s graduation post explains it well.

So, after all that, if you’d say you’re quite fit then you could start working on pace, but if you feel you still need to build fitness and stamina you could start adding duration to one run per week. I now have 2x30 and 1x50 (i did an hour last week!) at my slow Japanese jogging pace.

[Lucyintheskywith Graduate in reply to DiscoRunner]

Thanks for the info x thankyou x