Update

Since finishing C25K last Saturday I am doing 5K every other day 😀😀😀

[AlMorr Ambassador Graduate]

Congratulations on graduating from C25K, well done, to get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the June graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍.

After you graduate you should run several 30 minute consolidation runs, not a 5K every other day, however, if you wish to do that, OK, as long as you don't run on consecutive days you should avoid any injuries.

[Hidden in reply to AlMorr]

Hi almorr.can you give me more details on the last bit about running for 30 consolidation run please?

[AlMorr Ambassador Graduate in reply to Hidden]

After runners graduate from C25K you should run several 30 minute what we call consolidation runs, I ran six over a two week period, every second day OR the same days as you ran the runs of C25K, that is before going onto the Stepping Stones Podcasts with Laura then after that you could try Ju Ju's Magic 10 to train to run a 10K if you wish to do that.