The next steps. ..literally

[cornishgirl29]

Now off to run my first run after completing couch. This is difficult especially without the support of Laura! I'm not good at keeping up with things. So this will be an interesting experiment. I am no doubt not alone in feeling this. Off I go. .....into the Chiltern countryside

[IannodaTruffe Mentor]

Have you read the guide to post C25K running? healthunlocked.com/couchto5...

Have you created some short, medium and long term targets?

Do you have a target for this weeks running?

If you are following the advice in the guide, (you don't have to) then your next few weeks will be consolidation runs, getting yourself fully comfortable with running for 30 mins, or 5k, if that is what you achieved at graduation. Don't push distance or pace, just run for fun. Go and run somewhere new and beautiful. Relish in your ability to do this, with confidence.........not with fear that you may still fail.

The world is your running track.

Enjoy it.

[Silkey in reply to IannodaTruffe]

Parkrun would be a good to continue with the 30min /5k progress. You could have the goal to improve your PB plus running together with lots of people is a motivation factor on its own. Just enjoy your runs and looking forward hearing how you are getting on

[LeeU Graduate]

There's nothing stopping you using the week 9 podcast to keep the runs structured if you wanted to, I did for most of my consolidation runs.

Being able to run with no podcast or music though can be quite liberating, a recent 2 mile run along a local canal path taught me that, I was jogging along listening to the water, wildlife and my own breathing/footfalls, etc.

Get used to the 3x 30 minutes and think about where you want your running journey to take you next, longer distance, faster or a mix of both.

I personally have several short - mid term goals:

1. Transition to outdoor running - I ran the program on a treadmill where I can plod along for over an hour but I want to run outside and take part in ParkRuns, etc.

2. A sub-40 minute 5k - I'm a realist, I'm not aiming for a sub 30 minute 5k at the minute as I know I've a long way to go and shaving 2-3 minutes off of my best 5k time is much easier than 12-13 minutes. A sub 30 minute 5k is a very long term goal.

3. Run with my wife and get her through the program and continue until I can get her to 5k.

The choice is yours, running can take you in whatever direction you want it to, no pun intended there, you may be happy just plodding along doing 3x 30 minutes per week but it is for you to decide.

[Jazzyrunner Graduate]

I just graduated too, and I know what you mean about the way you feel a little unstructured - I’ve been thinking I’m turning it around in my head to “unshackled”! I do think having some goals will help me do without the constant achievement I’ve had from the C25k programme. Mine are: to finish the three weeks consolidation runs; then slowly get up to 5k from the 4K I do now in 30 minutes; do a parkrun; run in a 5k race. Enough to keep me motivated! Also I think keeping posting on here will help. Let us know how you do!