Progressing after graduation

[Ellaella1]

So I have now done my last run (yay!) of the programme. I ran 5k - as I really wanted to have one under my belt - but used 46min.

I am now thinking about how to progress and I am looking for advice. I was thinking; starting the programme again, but upping my speed during the running intervals and use the walking intervals to recover by running at my normal, quite slow pace. Thoughts? 🤔

[John_W Graduate Ambassador]

I'd suggest simply consolidating - so 3x 30 mins per week at your usual pace, for the next month or so.

Use that time to think about what you want to do with your running.

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

Many people say they are going to do as you suggest, but nobody has ever reported back that they completed it that way.

As John_W says, consolidation is advised until you are fully comfortable with 30mins/ 5k, before moving on.

Keep running, keep smiling.

[Ellaella1 Graduate]

Thank you for good advice, both. Consolidation it is! 😀

[Verdemar Graduate]

I found just keep doing the 30 minute runs is helping. I still haven’t conquered the 5k but I’m not far off. Just enjoy it.

[Ellaella1 Graduate in reply to Verdemar]

Well done! Love to hear how others who started as non/runners are progressing. I can do 30min nonstop running with out much issue now - but I struggle to get my speed up...I do about 3 1/2 k. So I normally run for a bit longer to cover more ground, but I am now thinking I will just stick with 30min for my consolidation period and see if my “natural” pace increases.