After graduation

[Barbydos]

So I’ve now graduated and finding the best way forward. Doing a run without any prompting or direction in my ear is really difficult. I find if I just run, after about 20 mins I’m done and have to stop but listening to Laura keeps me going so I just repeat week 9 run 3 every time I run. What I’m finding though is I have to keep it really slow and steady if I speed up I can’t manage a 30 min run so I’m stuck with 30 mins and approx 2.2 miles/3.5km. What do I do to try to get to 5k?

[IannodaTruffe Mentor]

Have a read of the guide to post C25k running healthunlocked.com/couchto5... and follow the links about running further and faster, but don't make the rookie mistake of trying to run as fast as possible on every run. To build your runner's body, stamina, endurance and strength which will enable you, in time, to run further and faster, you need to spend 80% of your running time at an easy conversational pace.You need patience..........you are a very, very new runner. In a year's time, maybe six months, you will look back and see distinct progress, but no magic comes with graduation from C25k.

[Couchphoenix Graduate]

Download the Nike Run Club app, coached runs of various times and distances, you choose, you can use your own playlist and it’s free too. I’ve used it for loads of runs since graduating C25k as like you I missed a friendly voice in my ear as I’m running along. Hope it helps 👍

[SingsAndRuns Graduate]

It depends what you want to achieve, there are a few routes if you want to get to 5k, but I just wanted to say that I'm still running week 9 run 3 several months later because it suits me, a clearly placed, half hour run. My distance is gradually creeping up and I'm definitely stronger and fitter. I considered going for the 5k but honestly for me half an hour was perfect,and the thought of running for longer was putting me off going at all.

So think about what you want from all of this; if you want to get to 5k great, go for it, but if you're happy doing a 30 m run don't feel pressure to do more x

[Ruthwuth]

Hi, you are not alone! My goal is to run 30 minutes and enjoy it then I hope naturally we’ll be stronger and have more stamina and a new goal can be set. Keep listening to Laura if it helps. I am... Every run helps.

[Buzzbeebh Graduate]

Hi Barbydos- I’m doing pretty much the same. I’ve been doing consolidation runs using W9R3 with Jo over and over again. Yesterday I did Coach Bennett’s 30 min run on the Nike Running app. I didn’t realise it doesn’t include warm up time, so only did a 25 min run. But found it easier. So I’m focusing on just enjoying a 30 min run and building myself up to enjoying it and can then add on a minute or 2 in stages.

Otherwise the run becomes too big in my head and I won’t run as often, which will defeat the purpose.

[Slothgoesrunning Graduate]

I think it’s good to try different things whilst consolidating your 30 min runs. I did exactly what you are doing repeating week 9 with MJ though. Then I tried music, podcasts, audio books, nothing - I found the podcasts best at keeping me distracted so I could complete 30 mins each time without struggling towards then end. Happy experimenting!

[Barbydos Graduate]

Thank you everyone for your kind words of support, I think I'll carry on doing what I'm doing for the time being, it would be nice to be able to run further in the 30 mins hopefully that will happen in time as I get fitter.