What to do next?

[sbrown1264]

Hello all

I am curious to know what you all did after graduation with regards to your 3 runs? With regards to myself, I have completed the program 3 times and each time I give up and start again the following year after gaining all the weight I had lost. I am hoping not to do that this time. I am not interested in going to 10k or park runs, just to keep it enjoyable without any pressure.

Look forward to your replies.

Regards

Stephen

[sparky66 Graduate]

Hi Steven, did you make it to 5k ? If not try gradually increasing your distance.. if you have, try keeping up the 3 runs a week.. two shorter runs one slow, one faster then a longer run for the third, try mixing up your routes keep it interesting ☺️

[AlMorr Ambassador Graduate]

Congratulations on completing C25K 3 times, then you stop running altogether, sadly there are many runners who graduate then stop running.If you wish to keep running after you graduate for the 4th time, keep running for at least 2 or 3 times a week, if you don't want to run longer than 5K, make a habit of running on the same days that you ran when doing the course, hopefully that will become a weekly 2 or 3 times habit.

[Couchphoenix Graduate]

I use the Nike Run Club app, I love the coached runs on there, there’s lots to choose from, it’s like a running menu. It’s free too. 👍

[Instructor57 Graduate]

As suggested , I would use the Nike run club app , there's plenty in there to keep you going or for a bit of fun, how about the 'Zombie's run ' app 😁

[Tasha99 Graduate]

Rethink parkrun. Best things ever!

[CatTheSecond Graduate]

Just keep running three times a week, and gradually try and extend either distance or time. I usually run with a friend which helps immensely but we did Couch to 5 k together, I realise it’s hard to find someone to run with at the moment. When I go out on my own I use the ‘Zombies, Run!’ app - I really find it helps me to keep going.

[Ritmo Graduate]

I second Parkrun. It's brilliant and (hopefully) comes back in June. There are walkers, people running with pushchairs...all sorts. I can't wait to get back to ours.

[runtontorun Graduate]

I to recently graduated and was scared that I would let it slide. I decided to re-run a week 9, 3 times a week ,so I could hear Laura encourage me, then as I was short of 5k, on my second week I pushed myself too do it. I'm doing 5k ,3 times a week at the moment, but I agree with others in saying that make the first 2 runs shorter, say 20 minutes, then stretch it to 5k on the 3rd (it takes me about 35 minutes).

I haven't looked at the Nike app, but sounds like something that I will try.

Keep at it,and remember to take it slow 👍

[Knitruntalk Graduate]

I graduated 2 years ago. My motivation to complete c25k was to try and maintain a level of fitness to enable me to keep up with grandchildren (when I can see them again.I am not at all competitive so am not interested in running faster or longer distances. I do however aim to run 3 times a week for a minimum of 30 minutes. I do not set myself any targets and tend to go with the flow. I prefer to run without headphones do I can enjoy the birdsong as I mainly run round local lanes or our common, when it's not too muddy.

I normally manage to run 4 to 5 k and run from anything between 25 to 45 minutes. One day a couple of weeks ago I actually managed a 60 minute run and covered almost 8k. But a few days later I was only able to run 3 5k.

The main thing is to get out there, and e joy whatever run you feel able to do. I do find it easier to run early in the day (probably before the brain is fully awake).

I would suggest following the same pattern of drinking days as during C25k as that obviously worked for you.

Good luck.

[BeaufortBounder Graduate]

Hello - I've been following the NHS C25K+ programme. Three different runs to build strength, stamina and speed.