What next?

[Veganlynz]

I’m running w9r2 tomorrow and hopefully graduate on Saturday but I need a plan for next week /year. I’m still very slow and only manage about 3 1\2k in the 30 minutes so want to build up to that in 30 mins and then push for 10k. Any recommendations please? I’ve heard of bridge to 10k and 5k pacer-are they apps and are they any good? Xx

[CatMo13 Graduate]

Congratulations only one more run to complete the program. It can feel rather daunting without the app - some runners use week 9 for another couple of weeks - you can then just consolidate your 30 mins running . Good luck ⛄️

[Grannyhugs Graduate]

Well done getting this far. You can work on distance by increasing 10% a week so 1st consolidation week 33min etc. Also have a look at the bridge to 5k forum and pinned posts to see what other options there are. You can decide as you go along what your targets are. Good luck and happy running

[GoGo_JoJo Graduate]

Well done on getting this far, almost there now! Join the Jan consolidation club to keep you going for the first few weeks, then think about looking at the bridge to 10k if that is your goal.

The best thing you can do is to just keep it up! Keep those 3 runs a week going and within those you can work on increasing distance and/or speed in the 30 mins. Get your body happy with this time and then, just like the plan, gradually add a few mins here and there if your time schedule allows.

Regardless of distance, you've come a long way from week 1, and that is a change which is good for you physically and mentally 👍🏻😁

[Speedy60 Graduate]

I graduated a couple of months ago and I started by reading every post, every link to other forums, YouTube video and Runners World article I could find. I thought about what I want running to do for me and decided I don't want to race, or run marathons, or join a club. I want to stay fit and healthy, and for running to be part of my life still in 10 years time.

I did several 5k consolidation runs and then started mixing things up. At the moment (at least when I'm not being held captive by family in a remote, hilly country cottage with no internet), I do one very slow run of 6 to 7k, including two hills, followed by one short run with intervals (5 minute jogging 2 minutes sprinting), followed by one 5k run on my old route. Then repeat each week. Its working for me at the moment. My only other plan is to try a parkrun in the new year and see what happens next.

Good luck.

[Curlygurly2 Graduate]

Yes to all of the above, and you can also use the +podcasts if you like, they are designed to get you moving a bit faster. I still use them 5 years after graduating...

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

[IannodaTruffe Mentor]

When you graduate I will send you a link to a guide to post C25k running, or if you can't wait that long you will find it in the FAQ posts.

[Veganlynz Graduate in reply to IannodaTruffe]

Thanks Ian I’ll wait for that then. Xx