Graduate consolidation podcasts?

[Archieandme]

Hi everyone, are there follow on apps for graduates of C25K? What’s everyone doing after completing the programme? I’ve just done my first park run, but need some sort of coaching structure to follow!

Thanks

[AlMorr Ambassador Graduate]

Congratulations on completing C25K and running your first 5K Parkrun, well done.

I don't see the word Graduate next to your username.

If you have not graduated that is the reason.

After you do graduate there are several 30 minute consolidation runs then you can do three Stepping stones podcasts with Laura, after that there are a number of Bridge to 10k podcasts you can choose from if you want to run a 10K.

[Oldfloss Administrator Graduate in reply to AlMorr]

Archieandme Graduated 21 days ago So hopefully will have done the consolidation mix of runs

[Oldfloss Administrator Graduate]

There are and now I check your profile, I see you Graduated 21 days ago... go and get that badge!!!

There are the C25K + podcasts....and I am assuming you have done at least a couple of weeks consolidation running as well as your park run.

nhs.uk/live-well/exercise/c...

Folk do them too soon after Graduation and find them hard or odd... they are challenging and fun and very useful to discipline our running But there is a need to do a bit more running first

Then check out the What Next post...as well .in the pinned post...loads of ideas there...

Enjoy.. and click on the link for Graduation badges to get that badge

healthunlocked.com/couchto5...

[Archieandme Graduate in reply to Oldfloss]

Hi, thanks for that, I couldn’t work out how to get graduation badge! I’ve done more runs since culminating in park run. Thanks for links 😊

[Oldfloss Administrator Graduate in reply to Archieandme]

Well done you...the running goes on...enjoy!

[damienair Graduate]

Post C25K runs I found really difficult. You get so used to being in a routine and following a plan that it feels weird after graduating. But that will soon fade. I found parkrun a great motivation. I would run 5K twice during the week and then do parkrun on Saturday mornings. After a couple of months you’ll be well used to it. Also check out some podcasts the radio and playlists for some running company. The free weekly timed parkrun podcast is great.

Damien

[CookieM Graduate]

I have just graduated for the second time (an injury put me out of running for 18 months after the first time!). Last time, I didn't really have a plan and found it really tough to keep going.

This time my plan is to continue running for 30 minutes each time - trying out the different trainers on the app to start with, then a friend has recommended trying out another app (Nike Run Club) which handily also has 30 min guided runs on it.

Plus after a few more runs I will try and extend my distance gradually until I am running 5k (only 3.5k at the mo) - then I can run a parkrun (only walked them up to now!).

The important thing is to keep running, and not to try to increase distance or time too quickly.

[grumpyoldgirl Graduate]

You could try 2 X 30 minute runs in the week plus parkrun for a couple of weeks, then 2 X 5k runs and a parkrun, then launch yourself into JuJu's magic plan to 10k if you fancy. It's not an app, it's a printable plan to follow that gets you to 10 k. I don't use apps but runny friends like the Nike run club. Plus all the other stuff that oldfloss has pointed you to, should get you going. It's the sudden disappearance of a structure to follow, that's discombobulating, but you'll get the hang of it.