What advice can you give me for after Friday?

[Jaycooper71]

If everything works out to plan I’m hoping to graduate on Friday. What do people do after graduation? I don’t think I want to give up the good work that I have done. I saw there is a 5k to 10k app but I’m not sure if that is a step too far. Has anyone tried the C25K+. I think I’d like to try and get a bit faster. Steve Ovett I am not lol

[Buddy34 Graduate]

After you complete c25k it's good to do a few weeks of 30 minutes 3x per week. After that it's up to you. Also as you said you can try the podcasts. Good luck.

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

[mrrun Graduate]

Continue running as usual. In the beginning you can try and run a 'slow' comfortable 30 min, the second run should involve interval running which will improve you stamina, hopefully make you faster and prepare you for the next step, if running longer routes is your thing, and make the third run a bit faster. Don't push it to the point of exhaustion, simply run a tad faster. Once you are comfy with your 30 min runs, try and run 5k each time, regardless of times. When you've got that down, then try 5k in 30 min. The point is, mix and enjoy.

[Decker]

Might be nice to savor what you've accomplished and continue with your 5k runs, just to enjoy them for awhile. Then, if you are interested, there are options to go a bit further with the 10k group. ju-ju- has a 10k plan pinned there and it has been successful for many people. Beyond that there are even more distance options, depending on what interests you later on. For now I'd say just enjoy it and get fully comfortable with the 5k. The 5k+ is a great program too. That is what I used when moving on after consolation. Good luck!

[SueAppleRun Graduate]

We just consolidated by running 30 minutes 3 times a week for a few weeks and now one run intervals one run slow steady and long and one with hills

Keep running the benefits are amazing

[Tasha99 Graduate]

Parkrun! Join a club! Do races! Bridge to 10k!

[IannodaTruffe Mentor]

When you post your graduation, I will send you a link to guide to post C25K running, which I hope will help answer you question.

Basically, it is recommended that you consolidate with 30 min/ 5k runs for a few weeks before trying to increase your training load.

Don't forget to post your graduation!

[backintime Graduate]

Good luck with your graduation this week.

I felt a bit aimless after graduating, I did 3 weeks of consolidation then decided to push on to 10k then further.

Some people are happy with running 3 times a week.

Some like varying their runs and mixing it up

Some are parkrun addicts : )

It really is a very individual choice.

You can really do whatever you like with your running.

[steviej99 Graduate]

Well done that's brilliant. Patience is the key I think, don't expect too much. The consolidation runs are really important and it takes many more weeks and months to build our running strength and stamina but hey what's the rush!! I am a huge parkrun fan, don't worry if you can only run 30 minutes and then have to take walk breaks. Eventually, you'll run 5k comfortably and get faster naturally. Good luck and enjoy your running

[Jaycooper71]

Thanks folks. I get from all of the replies to just develop what I have achieved. To think when I started this journey I actually hated running. I never thought that I’d be wanting to do more lol.