So I’m a recent graduate of C25K and am a little lost now. I’ve tried the 10K next step but really miss Laura and the regular time lines. I’ve regressed back to repeating and repeating W9R3 but really want to make progress as I’m signed up for a half marathon in September ( gulp!) and would really like to get to the finish line before they shut up shop.
Anyone out there for any suggestions as to what to do next ?
On the bridge to 10k forum there is Nu-Ju's magic running plan. I don't think there are podcasts but there is a nice plan to tick off the weeks with strength exercises to help.
I know there are 3 other podcasts (someone will no doubt have the link) that are for consolidation help I believe.
I'm sure the experienced graduates here will be of more help.
Good luck with your training !
Thanks - I’ll look out for them
OK Seajay, how estabished are you at your Graduate level?
For example; I graduated a month ago, but have only managed 3.5km (in 33 mins) and can only comfortably do about 3km in 30 mins...
I am slow!
I'm working on getting to 5K by end of June, but have yet to get to 4K.
I'm planning on 'cheating' a little and doing some downhill runs (very slight gradients) just so that i can 'keep on going' - as if I've any hope on running for nearly a hour, I'm going to need all the help I can get!
So - have you managed 5K, have you done it in 30 mins?
Do you need to work on speed? - I've written a post on some Consolidation combinations (and there are plenty of suggestions on the Post-Grad link that Ian provides).
Hope this helps inspire you... I find it a good challenge doing a 'shorter faster' run from time to time.... it gives me hope that one day I can do 4k, 4.5K and then one day 5K in 30 mins! : )
PB
Check the FAQ post.. What Next?
healthunlocked.com/couchto5...
You are still a fairly new Graduate... and the weeks of consolidation after Graduation are what moves us onward... new routes, short routes, 30 minute runs...and the lovely longer slow runs which build everything up.
Forget speed .. forget doing 5K in 30 minutes...
If you are heading for a HM you don't need speed... you need strength and stamina and you want to finish, having had fun and safely.
So..try the varied pattern of runs... and then maybe try the C25K + podcasts... which are challenging, different and fun... many folk try them too soon and miss the whole point.. they teach us so much about the discipline in our running. Don't do them straight away.. try a week of different runs first at least...
nhs.uk/live-well/exercise/c...
Ru.. and then run more...the more you run the more it evolves... then take a look at Bridge to 10K and the Magic 10 plan... when you are ready.. get to that 10K....it is a great plan and a new roll out is due soon...here is the link that shows you what it is all about...
healthunlocked.com/bridgeto...
The new series will start soon and give you time to do consolidation first... 
Have you read the guide to post C25K running? healthunlocked.com/couchto5... which includes links to Bridge to 10k forum and tips on increasing distance.
If you want to run a half marathon then unfortunately you need to leave C25K behind and move on.
Tackle 10k by whichever route you decide then find a good half marathon training plan.
Stuck - no recent progress due to poor mental health
Slow progress through week 5
A tad behind but progress all the same ☺️
Injury has destroyed my progress
