Graduated last week

[Fattycanrun]

It took me 5 months . Feeling very underwhelmed. I expected elation. I have only done one run since....needing structure and motivation. Is there another app.....is there a market for one

[flywell123 Graduate]

Hi. Well done!! ☺ Have you look at the 5k+ podcasts? They're great and they mix up your running. You could change routes. Look at Bridge 2 10km another section on here with good tips advice. The main thing is celebrate, then keep getting out there three times per week for a few weeks. ☺

[Oldfloss Administrator Graduate]

Well done you... lots of consolidation now. Mix the runs up.. short ones an longer ones as well as the 30 minute runs...

Then after a couple of weeks try the C25K + podcasts... fun and challenging.

Take a peek here too

healthunlocked.com/couchto5...

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Speedy60 Graduate]

Well done you. I was a bit lost after graduating. I think the main thing to do is to just get your trainers on and get out there. Doesn't matter how fast, or how far - just get out there! I've been pottering about for a couple years months and I'm going to have a go at c25k + this weekend.

If you're more sociable than me, you could try a parkrun or a club.

[Fattycanrun Graduate in reply to Speedy60]

Thanks. I dont think i am ready for a parkrun yet. Strava says i am only running 3k so need to get a bit faster to go further. Maybethats my next goal to keep me motivatef

[Speedy60 Graduate in reply to Fattycanrun]

Try the c25k + podcasts. They might give you some structure

[ButtercupKid Graduate]

Well done you 🥇⭐️⭐️⭐️ ! I also felt very flat on graduation and couldn’t keep going without the structure, which is why I’m going round again. I found having a specific goal really helped. This year I’m aiming for the local 10k hill climb. Is there anything you could aim for that might spur your fitness on ? (And don’t tell anyone I said this, but it doesn’t have to involve running 😂)

[ButtercupKid Graduate]

Oh - and it took me five months too, so I’m even prouder of you than I was a minute ago. Have another medal 🥇😄

[AlMorr Ambassador Graduate]

The administrators know that you have graduated but you must tell them personally by going to the January graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell them that you have ran W9R3 of C25K and graduated, congratulations. 😊 🏃🏾 🎓

[Fattycanrun Graduate in reply to AlMorr]

I think i have done this now

[AlMorr Ambassador Graduate in reply to Fattycanrun]

👍

[Elfe5 Graduate]

A lot of people miss the structure of C25K. ... So creating your own is a good idea. 😀

I create structure using things like planning when I will run each week, choosing varied routes, choosing what I will listen to ( I use favourite music and radio four podcasts). C25K+ has already been mentioned, some people like to use the C25K W1 podcast and jog slowly the walk sections and run faster (even a little faster) for the run sections. You could gradually building up length of time that you run, ( never by more than 10% of your weekly total time) aiming towards Parkrun. ( Lots of people will tell you to try Parkrun now & walk whatever amount you need beyond your current 30 mins & as the weeks go by the amount you run will increase). Apparently there are places to get structured runs, eg Nike run club does guided runs & the Edinburgh Marathon website. (Go to Training Plans, then the 5k section) - I haven’t used these myself, but other people have recommended them on this forum.

Lots to choose from -have fun planning a structure that suits you. 😀