What to do after graduating?

[Twinmumruns]

Graduated today and now eager to keep at it! Going to miss Jo Whiley though!! Are there any 10K programmes that guide you like the C25K podcasts?

[Instructor57 Graduate]

Congratulations on your graduation today 😁👍🎉🎉🎉We would advise a period of consolidation next before increasing pace or distance .

So becoming comfortable with your 30 minutes runs first .

This post will help

healthunlocked.com/couchto5...

After consolidation we have a 10K training plan (not guided) over on the Bridge to 10K forum

healthunlocked.com/bridgeto...

Happy running!

[nowster Graduate]

Not quite the same, no.

As already stated, you now need a few weeks for this level of activity to "bed in" and for everything else in your legs to catch up with the new strength in your muscles. Going further too soon could risk injury.

That doesn't mean you have to repeat the same 30 minute run over and over. There are things you can do to mix it up. Look into Fartleks (random little speed up intervals), going back to run/walk intervals or run/jog intervals. You can do shorter runs if you want (especially if you're pressed for time). Vary your routes. Add in a hill that you might have avoided.

Just don't go for longer or try to go faster (except for little spurts of speed) than you did in the run you just completed.

It is very easy to overdo it at this stage.