The last big weekend 😕

[Payney_C]

When the lockdown kicked in I decided I’d finally give the couch to 5k a go, after having the app for a couple of years 😳 I’ve absolutely loved it, the endorphins are indescribable and have really made such an impact on my wellbeing. I only wish I’d done it sooner.

I’m finishing this week on my final run, week 9 run 3 and can’t help feeling a bit anxious that I’ll not have any more app to aid my encouragement. I’ve really enjoyed recording my runs on the adidas app and seeing my progress but the thought of not having a schedule to follow in quite the same way is making me slightly nervous that I’ll fall off the wagon.

So I’m hoping that this forum might be able to help 🤞🏼 How do people keep up their motivation? Would you recommend aiming for a 10k next or speed training to improve on my current 5k time (29:11)? I think I’d prefer to build up distance but don’t want to push myself too far too soon and get demotivated.

[Tasha99 Graduate]

Building to distance to 10k will improve your 5k pace anyway. Pop over to the other forum 👌🏽

[UnfitNoMore Graduate]

Anxiety is very normal as we approach the finish line... but it’s also a start line. A little consolidation work where you repeat week 9 is recommended until you find it a comfortable run... and then, you need a plan... there’s a great one on Bridge to 10k. That plan will get you either goal... 10k is in the title, but the added strength and endurance can also be used for a faster 5k.

I always have a three different goals on the go... one I can do in a few weeks, one that’s gonna take a little time and another that’s going to make me keep on it for a lot longer. I sometimes use guided runs for some in ear coaching... other times I just go and take I the scenery, the changing colours of the seasons, and the sounds of nature. There’s also the times when I need to look back at the old me... I’m not going back there ever.

Your last bit is spot on though... never go too far too soon, follow a plan, or devise your own by following a few simple rules and you should continue to progress and enjoy it.

[SandraY1 Graduate]

👏👏👏🎊🎊🎊🎉🎉🎉🥳🎓

[Dexy5 Graduate]

I continued using W9 R3 on the app for another week, and followed the recommended 3 weeks consolidation before moving in. The consolidation club is there now, so look out for it on the forum pinned posts. You should also be directed to a pinned post with advice when you post your graduation.

Enjoy your graduation run

[Shuffledaway Graduate]

Well done! I kept on using the app with Sarah for the first few runs after graduating but yesterday just did it with strava. My time is 5K in 34 mins so I’m looking to improve on that and then I’ll just try and increase the distance, I think.

[Payney_C]

Thanks everyone 😊 I think that’s my next plan of attack sorted... a couple of consolidation running weeks (may look at the C25k+ podcasts) and then I can decide on the next goal 🏃🏻‍♀️