Post couch to 5K?! Am lost...

[Orangepastill]

So I completed the program last week but am now floundering a bit.. thought I’d just keep repeating wk9 run 3 but it’s a bit boring... any advice?! 🤷‍♀️

[Hidden]

Parkrun maybe? Local running club? Get yourself signed up for some 10k runs and start training for them. You've got a good running base now, you can do anything.

[UnfitNoMore Graduate]

Run 30s until they are comfortable/easy. Once you’re there start a new running plan... it could be 5k faster or 10k comfortable, no matter, they will both give you more varied runs.

[BarbieW Graduate]

I found trying out the different trainers available on the app for my repeating the week 9 runs very helpful.

Wish I’d started with one of the others now.....!

But it lessened the boredom.

And I would definitely recommend parkrun, for a completely different experience.

[Orangepastill Graduate in reply to BarbieW]

Ooo good thinking... I usually love Jo Wiley but find myself wanting to shout at her recently!!!🤣

[Tasha99 Graduate]

Bridge to 10k!

ParkRun

Join a club

Enter a race

[Laurzmum Graduate]

Try the Park run. I was nervous on my first one but it was great. Do a few 30 min runs, either with or without the app to build your confidence. I have joined the bridge to 10K now as I need a goal or loose focus. I was lost of a few weeks as I missed the goal of each week but you'll find something that suits you

[Orangepastill Graduate in reply to Laurzmum]

Exactly how I feel! Not sure I’m brave enough to Park Run... maybe I should drive to a town where no one knows me and do it there!!!🙄🙄🙄

[steviej99 Graduate in reply to Orangepastill]

Don't need to be brave. Walk, jog or run that's their tagline. You'll never be last because they provide someone to do that! Sign up online, print your barcode to take with and go along. I promise that you'll love it

[Glossy Graduate in reply to Orangepastill]

The first one is the hardest, then you wonder why you were so worried about it in the first place. Do give park run a try. I really enjoy it and it took me ages to get the courage to go to my first one. I’m now a Parkrun-pusher ☺️

[Bookbizlady Graduate in reply to Orangepastill]

I'm doing my first parkrun with a friend who's dine lots before as I'm a bit nervous too!

[IannodaTruffe Mentor]

Have you read the guide to post C25K running? healthunlocked.com/couchto5... it may be helpful.

Mix up your runs, forget about pace and distance, just run for fun.

[Orangepastill Graduate in reply to IannodaTruffe]

Thank you! Super advice!!!!

[RunningChocoholic Graduate]

Hi, congratulations on finishing C25K. I know exactly what you mean, it was hard to stay motivated - however I didn’t want to lose what I had achieved.... I swapped from Jo to MJ, I love Jo but I knew her script off by heart. Created a new playlist. I concentrated on doing three 5k runs then increased one run each week by 500m or 1k depending on how I felt. Someone recommended Runkeeper where you can select a character as your trainer and they can be quite amusing (I still have MJ going to give me the five minute intervals) RK tells me each kilometre and I also discovered new routes. Oh and I have done a Park Run which was fun, I found the amount of runners a bit daunting after having done solitary runs but I would do one again when I can fit it in with everything else. Good luck

[Orangepastill Graduate in reply to RunningChocoholic]

Thank you!! Fab advice!

[KayBee1000 Graduate]

Congrats on graduating!

I too found that I floundered after graduation - I do best when I have goals and structure, and found as soon as I didn’t have a plan to follow I was making excuses and missing runs.

So I think the advice I got on here of setting myself my own goals was really helpful. I decided I would do two 30 min runs week at my usual pace, then one run a week where I mixed it up - sometimes I run for an extra x minutes, sometimes I run a faster pace throughout, sometimes I do intervals of faster running - just something different.

I want to keep runnng three times a week, to get to running 5k (which I’m not at yet!), and to run further/faster; switching up the pace/distance stops it being monotonous (especially as I have joint issues which mean I can only run on a treadmill).

It’s different after finishing C25k, but once you get used to the idea that you’re the one in charge of your running now it’s quite exciting! You can do some reading up about it (lots of great posts on here) and make your own goals going forward.

Good luck 👍

[Orangepastill Graduate in reply to KayBee1000]

Exactly!!! That’s how I feel!!! I essentially need someone to tell me what to do...🙈🤣👍

[Agentmay Graduate]

I downloaded the Nike Run Club app and run with them. I do a different run 3x a week, one is shorter than the others but I run it faster. I can't do parkruns as they're only on Saturdays and the kids have taekwondo so the app is a great help.

[RunRunRun13 Graduate in reply to Agentmay]

Agree with Agentmay ! Nike Run Club and have a look at the guided runs with Coach Bennett - he’s so positive and will make you keep moving. Good luck 🏃‍♀️🏃‍♂️

[molly1973 Graduate]

I agree parkrun is a great thing. I am (very slowly) trying the bridge to 10k, but I find that I need to mix up my runs to keep it interesting. I am trying different routes, driving to local parks/trails/canal to explore. I felt I needed some structure too to start with, but now more often than not a I am running without headphones and just going out to enjoy being outside (especially when in lovely surroundings). I entered a few races to have milestones to aim for, but I know that personally I need those targets. The main thing now is to enjoy your running and see where it takes you. Good luck!

[Oldfloss Administrator Graduate]

IannodaTruffe has given you the link to what is next... consolidation is great... lots of different route.. short, longer and 30 minute runs too.. then maybe take a look at C25K+ podcasts. Challenging but fun and very helpful for continuing building up our stamina and strength.

Maybe take a look at the Quest on here too.... it is great for support with the goals you set yourself!