C25k - completed - what’s next?

[Blue321321]

I have absolutely loved the program and would highly recommend. And for anyone struggling - you can do this!!!

Wondering if anyone has tips on how to progress once graduated? Any apps you would recommend?

TY

[MissUnderstanding Administrator On a break Graduate]

Fantastic news! Massive congratulations to you. I hope you’re celebrating in a big way. 🏃‍♀️👩‍🎓🥳♥️💪

You can request your all important graduate badge here… 🏅

healthunlocked.com/couchto5...

There’s a great guide to post c25k running here…

healthunlocked.com/couchto5...

The most important thing to do now is keep running regularly at the same level you’ve been doing now to allow your body to consolidate what you’ve achieved. Perhaps for three weeks or until you’re totally comfortable at that length of run. You don’t want an injury straight after finishing. It’s a great time to really enjoy your running and think about what you might like to do next.

I really like the NRC app which is free and has a great variety of guided runs. It’s a bit marmite but if you find it too cheesy, you can delete it with no loss! The “recovery/easy” runs are ideal for consolidating with since they’re supposed to be run at a conversational pace. Just stick at 30 mins max for now.

Who knows where those runner’s legs will take you next? Have fun consolidating your brilliant feat in finishing c25k ❤️

[Floradora2 Graduate]

I finished last May and wasn’t sure what to do so followed the advice on here of running for 30 minutes 3 times a week to consolidate first. I then tried the NHS C25K+ podcasts for about 2-3 weeks. I used the Stepping Stones one and the stamina one. I didn’t want to do the speed one but I think there are 3-4 different ones . After that I just gradually extended how long I was running for each week. By September I was running 8-9km 2-3 times a week. I have stuck to the 5 min warm up and cool down walks and always stretch afterwards, so have it had any injuries. My sister recommended Strava and I use the free version to accurately check my speed and distance. Have been hovering over doing Parkrun too.

[OldManRunning Graduate in reply to Floradora2]

Well worth doing the parkrun ☺️