So I've completed the 9 weeks...but to manage my stress hormones I had to take it slow for better recovery after.
But I didn't actually reach 5k!
What's the next step?
Do you continue repeating the last week? That'd be boring and I'd lose interest hehe...
Or is there another programme?
Or do I just move onto the bridge to 10k?
Thank you and enjoy your Sunday 😊
Congratulations on your graduation 👍Don't forget to claim your Graduate badge here
healthunlocked.com/couchto5...
After graduation it is recommended that you consolidate your running for around 3 weeks before increasing distance or pace .
Take a look at the consolidation club here
healthunlocked.com/couchto5...
It should not be boring !
You have just graduated !
Celebrate that.
Go and enjoy your running , maybe find new routes , some great music to listen to enjoy your new found freedom and surroundings. 😁
Happy Running !
You don't need to run 5K to graduate from C25K, in fact very few people achieve that. The programmes aims to get you from the couch to running non stop for 30 minutes, 3 times a week and you did that in week 9. Read the links posted by Instructor57 for ideas post C25K.
Congratulation's and enjoy.
Many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5...
To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...
Keep running, keep smiling.
You’ll get great advice and links here about moving forward from the experts. As a novice who graduated about 7 weeks ago, my aim has been to enjoy running. I’d struggle to do more than the 30mins - with the stretches and warm ups and downs it takes around an hour and I don’t have more time. When I graduated, I was comfortably covering 3.6k on an average run, that’s now increased to 4.2k without consciously doing anything different.
I really think the key is to relax and enjoy your achievements 😊
Amazing, so your body basically got use to the runs? I did nearly 5k on the first 30 min Run of the C25K but then I was burned out and it was a set back. So I want to improve my run without getting burned out and end up giving up.
I assume so. Seems my pace and distance in the 30 mins are naturally increasing - slowly. I often think of the tale of the hare and the tortoise while I’m running and keep plodding on 🤣
The first thing I did after graduation was to cut back on the number of runs per week. This helped me keep keen. I aimed for just two 5k per week but didn’t mind just fitting in one as minimum. I varied the routes too; different scenery helped.
Then I got into watching runners channels on youtube. It opened up a new avenue of interest. I guess it was a case of the more I looked into it, the more I got out. I mean, just watching didn’t feel hard at all. 😁 But from them, I started to try things out. No pressure but it helped with motivation. One thing I attempted (with varying success) was niko niko running, or Japanese technique slow jogging. It’s weird but it gets you going longer distances with minimum exertion.
There are several different ways to run other than niko niko - fartlek, for instance. Just mix it up, find out new stuff and have fun with it. At least that’s my take.
Good luck.
Ohh you make sound really exciting amazing. I have been doing the Japanese slow jogging to manage my speed and not getting too tired. But I'm curious about the other ones you mentioned. Thank you for the tips 🥰🥰
Sorry, I didn’t pick up on this. Fartlek? This was all the rage some years back. It’s basically interval training where you run flat out for a while, then go slow or even walk for a bit - not unlike week 1 of C25k! 😄. I forget the details to be honest but I would google it or look for it on youtube.
Well done happyseal 👏🏼👏🏼👏🏼. What an achievement 👍. I would just carry on running for half an hour for 3 weeks to really consolidate everything you’ve done. As Instructor57 says, it’s a great time to start looking at new routes and just enjoying your new found skill. 🏆🏆🏆🏆🏆
First of all, congrats on your graduation.
From here on out, the running world is your oyster.
You don't even have to decide now, just consolidate (I repeated w9 for 3 weeks) to get over the constant push push to increase time during C25K, and just settled into it.
My choice was then to push up to 5K, then moved over to the Bridge to 10k forum, but that really was my choice, and your choice should be whatever you want to do.
Increase speed, increase distance, do nothing but run 30 mins, look at hills, trails, all are possible. I know sometimes the choice is a bit overwhelming. I like a plan, so the Bridge to 10k plan worked for me, but if you're happy winging it, then just do whatever you want.
Congrats again
Today I did enjoy just running...but I tend to get distracted with things around the park and stop sometimes. Having a plan does help me keep on track. How is the Bridge to 10k?
I followed the Bridge to 10K - you can do it for time or distance, I chose the distance option, you can do the weekly runs in any order (so slightly different from C25K). It's based around 3 runs a week (2 short and 1 long). I found it great.
Post 5k, but not aiming for 10k, what do you do?
What was your 5k time on graduating?
Do most people reach 5k at the end of week 9?
I didn't run - what to do
Did you manage 5k in 30min on W9R3? What % do? Does it matter?
