Hi finished the 9 week plan a week ago and now feeling a bit lost. What do I do now? Do I focus on ruining as far as I can in 30 minutes? Or do I push on increasing minutes to run for longer? I’m missing the motivation of the app and Michael telling me what to do. Has anyone else felt a bit lost?
Got 5k run in October to do and have signed up for park run. So I want to get to 5k
In 30 mins last week I only got to 4K
Help!! Don’t want to lose momentum or do wrong thing !
Hey Golf2016 - firstly a massive congratulations for completing the plan 💥
I felt a bit lost after graduating so I continued with Michael (last run of week 9) for at least 4 weeks, I now feel this really helped consolidate everything I had learned. I’ve now moved into the Nike app which is really good. I’ve also started Ju Ju’s magic plan to get me to a 60 min run! I’m currently on week 3, a long run of 45 mins and this is going great! I’m still running fairly slow but I want to get my minutes up rather than speed up. Anyway, I’m sure you’ll get loads of good advice from this forum.
Just don’t stop running! Good luck with it all 🙂
Thank you for your advice. I do miss Michael!! Too easy to give up of no one in my ear urging me on!! What is the Mike app?
Well done 
Check out the pinned post for some ideas... healthunlocked.com/couchto5...
I think the main thing is not to overdo it for a couple of weeks - just stick to 30 min runs for a few weeks before moving on and up, you can continue to use the podcasts if you want (perhaps check out some of the other trainers?). And join the consolidation club, over in the pinned posts.
And perhaps check out some new places to run, to just enjoy it? Have fun!
Thank you for your help!!
Well done on graduating! Just consolidate on your 30 min runs for now, for however many weeks you feel like it running 3 times a week. Then start to think about whether you want speed or distance, try the c25k+ podcasts stepping stones, speed and stamina, see how you go. Change your route, try intervals, fartleks, hills, the NRC app guided runs, Zombies run, and then intersperse all that with just enjoying running for whatever distance you like, mix up your distances during the week, one short fast, one 5k, one longer, start the bridge to 10k juju's magic plan either the time or distance version....... All that should keep you from getting bored! Enjoy!
Sounds interesting... i need guidance on what to do and when. Just like C25K app. Are any of these like that ?
Yes the NRC app Nike Run Club guided runs. But I'd focus on consolidating on 3 x 30 min runs per week, for 3 or 4 weeks just so you're really comfortable with that, then start to extend distance gradually to get to your 5k. I start juju's magic plan knowing that at some point in that I'd get to 5k, and beyond. You could also just use w9 r3 with your favourite coach to run along with. There are 30 min runs on NRC which you could also start with..... Good luck have fun!
I miss the structure of C25K too! I'm a recent graduate who really doesn't know where he's going next. I've so far run 3 consolidation runs which were really C25K week 10, I'm still listening to Laura and running my old route. Have you looked at the run calculator yet? You enter your PB and it tells you what your easy, tempo and vo2max pace should be. I think I'll try to piece together a consolidation programme based on this going, in my case, for distance rather than speed. I've also started the strength and flex 5 week programme to run along side my CR runs.
The Consolidation Club exists for new graduates who are struggling post graduation. healthunlocked.com/couchto5...
A new post will go up at the start of April.
I did the whole programme two years ago and was in the same boat. I let it drift and really regret that. I am now on week 5 and actively planning how to maintain. I think I will keep redoing week 9 to listen to Sangeev! But park run is my plan- for some reason I didn't get there last time. And mine was o my couch to 4k cos I am a slow runner but am ok with that 😁 good run finding your mojo
Hi ya, I got a bit lost to start with.
Then I just decided to run 3 times a week - running roughly 5k over different routes as the mood / weather / going took me. I surprised my self in that I really enjoy it now . I stick to the 5 minute walk - run for 30 mins - 5 minute walk off. I am around 5.7 to 6k in the entire 40 mins so very happy. I just treat it a part of my week. I find it relaxing and quite satisfying.
Hello. Try the NHS C25K+ podcast for C25K graduates. Three different runs to help improve speed and stamina.
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