What do you do at the end? 🥴

[Lurcher2]

Hi.

I did W8R1 this morning. I’m just wondering what do you all do at the end?😃 Do you start to run faster, then for longer? Or do you sign up to do the 10K app to help you along?

Just curious as the end is finally in my sight 🤣

Tracey x

[sTrongFuse Graduate]

It's really up to you. It's a good idea to spend a few weeks consolidating the 3 runs/week and 30 minutes/5km before trying to build, but it's really the time to start mixing it up.

You can try making one run shorter but faster. You can try stretching one run out by adding an extra 5 minutes or 500m. You can go back and do some of the earlier runs and impress yourself at how something that you though almost killed you, or that you'd never be able to do just a few weeks ago is now relatively easy.

Once you're ready, maybe head over to the 10k forum ( healthunlocked.com/bridgeto... ) and look at Ju-Ju-'s Magic Plan. You can either wait until a new group starts, or you can do it yourself.

I actually found the timed version (there's a time and a distance version of the plan) as a great consolidation plan of mixing shorter and longer runs.

The key thing is to just keep running and enjoy it. Just build up steadily and don't over do it (and especially at this time of year, be careful and mindful of the running conditions).

[Lurcher2 in reply to sTrongFuse]

Thank you sTrongFuse, that’s all really helpful. I can’t believe I’ve got this far and I can actually see myself heading out for a real run now without feeling like I was going to die 🥴

[IannodaTruffe Mentor]

You do whatever you want to do.

When you post your graduation on here I will send you a link to a guide to post C25k running, or if you cannot wait that long you will find it in the FAQ posts.

[Lurcher2 in reply to IannodaTruffe]

Thank you IannodaTruffe. I will happily wait and post it on here. I need to do it all properly (I don’t want to ruin it) 😊

[Rogie55 Graduate]

Just 2 weeks to go. I started Park Runs immediately. I have run 17, free every Saturday morning at 9 am. Lovely people, it’s timed, so you get a sense of progress. I can now do a 5 k run and recover very quickly.

Mostly what ever you do enjoy. Good luck.

In the new year I hope to do longer runs, but I also want to improve my park run time.

[Couchpotato2 Graduate]

Enjoy running for the next few weeks and you might get an idea of what to do but read this post by UnfitNoMore : healthunlocked.com/couchto5...

I would say try to keep running on the same days as before and a lot of people just do week 9 again with the podcast. There is also c25k + on the nhs. Personally I did 30 minutes for a few weeks, found new routes, did different types of runs and then decided I wanted to get to 10km but see how you feel

[RunSkippyRun Graduate]

Hi Tracey,

Congratulations on getting this far.

I need a target to work towards, but also want to enjoy the running. So, i'm doing parkruns every Saturday for the fun/company and in the week I want to work on stamina and speed with the aim of running a 10k in the summer. The Monday night run (just back from doing it) is the one I don't really like at the moment: awkward route on dark streets and icy tonight. Fortunately I have a running buddy otherwise I would need a running group or something to get through these winter months.

Good luck with weeks 8 and 9.

[Jacca Graduate]

Hi Tracey, I’ve only just graduated and at the moment I’m just continuing to run for 30 mins eventually I’d like to do 5k. Once I’m comfortable going to do park run- see how that feels then do ju ju’s magic plan. Got to say I’m really enjoying running without the app I had myself convinced I couldn’t carry on without Sarah milican 😁😂