I finished couch to 5k some weeks ago and now do 5k three times a week including a Saturday park run.
However I have now done the last run 9 times as I missed the encouraging tones of Jo Whiley the only time I tried without couch to 5k. Any advice on what to try next?
I use the Nike Run Club app a lot. They’ve got great guided runs. It’s a bit marmite but free so you can always delete it if you’re not a fan! It’s been the best thing for my running since finishing c25k. The easy/recovery runs are basically the same as the end of c25k so I’d pick one of those as a start.
It sounds like you’re doing brilliantly post graduation. You could think about mixing things up with some shorter runs and start thinking about building your distance if you wanted to. Is that something you’ve considered?
I second the NRC app! I'm still doing the C25k but when I wanna repeat a run without strict times, I use a run on there and it's GREAT for motivation 😀
Always lovely to find a fellow fan! I’m a bit confused about what you mean by “repeating a run without the strict timings”. Are you matching the week you’re doing on the c25k plan?
What I mean is, if the run is 3 mins run, then 5 mins run, I'll just do those times manually using a 25-minute run in NRC. Then if there's running time left, I'll run some more if I feel like it, and I always do cos the motivational talk is really effective
That makes sense. It’s best not to extend the runs beyond what the c25k plan suggests because you’re at a greater risk of injuring yourself. Take it steady and patiently. Enjoy Coach B and the rest!
Don't worry, it only leaves 1-2 minutes left at most 
The trouble is , the c25k programme is already increasing the amount you’re running each week at a safe rate. If you’re adding on your own extensions, you’re putting the progress you’ve made at risk. Many new runners’ injuries come from pushing too far too quickly. It doesn’t sound like much extra but two minutes more when you’re running for 16minutes is an increase of 13%. It’s up to you but it’s not recommended to be going over and above the timings. It’s hard to stop when you’re on a roll though! I’d be really enjoying the feeling that you could have kept going as you’re doing a triumphant cool down walk.
Good luck with your next run!
Hi justinedr2000 , it's great that you're enjoying NRC. Like MissUnderstanding , I'm a bit confused though - why would you want to repeat a C25K run without the timing? If you've completed a run as described in the programme, then you're prepared to go on to the next one. If you haven't, then giving it another go after at least one rest day, and maybe slowing down or drinking more water, would be the usual advice. Freestyling, especially with added running minutes, is a bit risky for new runners.
it’s not that deep! I’d repeated the run twice already and wanted to switch it up with some new guidance. Don’t worry 🏃🏻♀️
well done !
there is plenty still to keep you going.
NRC as mentioned by MissUnderstanding is great !
you can have time or distance based guided runs and also it has some great training plans
another fun app is 'Zombies run' 😁
we also have juju's magic plan over on the Bridge to 10k forum.
healthunlocked.com/bridgeto...
Happy running!
Well done on completing the ct5k! You sound like you’re ready to move on to a new plan after consolidating for a good while. I started Ju-Ju’s magic plan (see instructor57’s post with link) and did the timed version as I thought it was similar to the ct5k - if you trust in it you will find you can do it - it’s 8 weeks long and I couldn’t believe it when I was running for 60 mins by the end of it. Good luck!
Hi ExBlondeMick , well done on doing 5K three times a week.
I never bothered with audio-guided runs once I'd completed C25K, but can recommend the Magic Plan over on the Bridge to 10K forum. You don't have to be aiming to run 10K - if nothing else, it shows you how you can vary run duration or distance, and that 5K isn't an obligation every time you go out.
You've had good suggestions for coached runs. I'll add that sometimes just varying your habitual listening - choose a different playlist, swap music for a spoken word podcast, or run without any audio input - can make a difference to your run.
I downloaded the Runkeeper app and it gives me stats every five minutes. There is an option for guided workouts but I've not used it as I like running to music, which helps me stay focused.
Hi ExBlondeMick, I did exactly what you did when I completed C25, because I enjoyed the encouragement! But, after around 5 replays of week 9 run 3, I switched to Nike Run Club, which is soo much better. Hundreds of guided runs (audio from their coaches and invited guests), which are compatible with the music you play on your phone. Haven't looked back!
I also find their guided runs are much better at taking you away from counting down the minutes, which I did tend to do with the C25k app as there wasn't much chat in between time notifications. That in itself has made running much more enjoyable, and easier to focus on pace. I now find I have much more energy at the end of runs too. Hope this helps
That's it I've graduated!!!! Week 9 - Final Run
Run 1 Week 9 ~ The Grand finale
The Final Count Down - Week 9 Run 2
Finally done it: week 9, run 3 ✅
Week 9 final run🤸🏽♀️
