W9R3 done!

[spike07]

That’s it, just completed the programme and on a massive high! Really enjoyed this week’s runs and it feels so good to be able to run non stop for 30minutes. Any tips on where to go next? I’ve loved the structure of C25K but think it might be too soon to start a 5k to 10k plan? Thanks for all the support on here, it really helped me keep going😊

[alisonr54 Graduate]

Fantastic! Well done on finishing the programme. I’m a couple of runs behind you, I have wk9 run 2 this evening. I will be interested to find out what comes next too 😃

[Jogunlikely Graduate]

Congratulations! Great achievement

As to what's next? Consolidate for a few weeks by doing your 3 x 30 mins and I recommend looking at the Nike Run Club app. There are lots of guided runs on there if you still need a friendly voice in your ear. Some days I do others I just like the silence in my head.

Take this opportunity to experiment a little. Music/No music. Different routes or surfaces to run on. Discover what you like to do, just don't increase your overall time spent running. It will help when thinking about what direction you want to take your running in.

[spike07 Graduate in reply to Jogunlikely]

Thank you so much, that’s very helpful. I’m just about to download the app, guided runs are just what I think I need at this stage. Thanks again 😊

[Jogunlikely Graduate in reply to spike07]

You're welcome. There's a great one on there called "I don't want to run run" Really helps when running is the last thing you want to be doing

[spike07 Graduate in reply to Jogunlikely]

Just had a look and spotted that. Also loads of 30 minute runs! Thank you

[backintime Graduate]

Excellent stuff. Congratulations !

The recommendation is consolidation, 3 runs a week just putting kms on your legs and cementing what you have acquired already. I did 3 weeks of 3x30 mins.

There are also the stepping stones podcasts and there is a post in the pinned posts on c25k+, ie what to do after

[spike07 Graduate in reply to backintime]

Thank you I’ll take a look at the steppingstones podcasts.

[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.

[AlMorr Ambassador Graduate]

Congratulations on graduating, many suggestions on what to do after several 30 minute consolidation runs before you think of what you want to do next, I did the Stepping stones podcasts with Laura, they help you with pace, speed and stamina.

[spike07 Graduate in reply to AlMorr]

Thank you AlMorr!

[Debston Graduate]

Woohoo and congratulations!!! 🎊 🎉 🎈 🏃 🎓 🥉 🏆 I'm a recent graduate and I pretty much stuck to 30 minutes 3x a week for three weeks with the odd longer one thrown in, like my first ever 5km race and my first ever Parkrun. I'm going to give the bridge to 10k a go and see how that goes. I am hoping that running longer distances will help me to cover 5km in a shorter time. I'd love to do it in 30 minutes, just once in my life!

[spike07 Graduate in reply to Debston]

I’m also hoping to do a park run sometime soon, but I’ll just be happy to get round! 30 minutes will be awesome when you achieve that 👏

[Debston Graduate in reply to spike07]

Parkrun was brilliant, I was planning to go again yesterday but overslept and missed it, doh! Hope to get there on time this Saturday. Lots of support and encouragement from the lovely volunteers! I did manage to run the whole thing but there were lots of people who walked some or even all of it. Brilliant atmosphere and it was my first ever 5km, so really special.