post 5k

[Marybest99]

I’m about to finish week 9 and need to find a way to know I’ve done 5k when I’m no longer using the app. I would like to vary my current running route. What’s best? Thanks

[nowster Graduate]

Varying your running route is an excellent idea.

After graduation the recommendation is to keep your runs at 30 minutes maximum for a few weeks. (You could revisit the week 9 runs in the app for that if it helps.)

We call it consolidation. It's getting your body used to that level of activity, so it can adapt to those stresses and strains before you increase them. Muscles adapt quickly as they have good blood flow, but bones, tendons, ligaments and joints take a fair bit longer to adapt.

Not all runs have to be 30 minutes — you can do some of them shorter if you want.

Then, perhaps hop over to the Bridge to 10k forum here and look at doing the Magic Plan from there to extend your time/distance.

Rest days are still important. The usual recommendation is to never run two days in a row until you've been running regularly for many months (six months would be an absolute minimum, nine or more preferred).

[John_W Graduate Ambassador]

What you need is some form of tracking , using GPS, to tell you what distance you've done.

This is easily done with the phone you already use - if used the C25K app on it, then it will have GPS as standard.

Download something like the 'Runkeeper' or 'Strava' apps and have a play with them - they are very easy to use. As long as if you have the GPS switched on, then the app will tell you how far you've run - they can even 'speak' during your run and update you on your distance.

Enjoy.

[Annieapple Administrator Graduate]

🍏🙌🤩Congratulations for getting to week 9 and lovely to have you here on the forum! Welcome! Do let us know when you graduate so we can give you a link to claim a graduate badge. Excellent advice already given! Just to add that many of us who enjoy guided runs ie a voice in your ear use the NRC app . Find it in your App Store. They have many different runs to choose from. While you are consolidating pick the 30 min runs. I will post you a link to Bridge & to our Graduates club too.

healthunlocked.com/bridgeto10k

healthunlocked.com/couchto5...

[maisiesgranny Graduate]

Hi. onthemap.com is a very simple and straightforward website which allows you to input your chosen route and will tell you how long it is. You can choose km or miles. I think you can also choose walk or cycle. it won't tell you time or anything fancy - just distance. Good luck!

[Vonb]

I use an app call footpath, plot your route before you run and it tells you your distance

[smokeysmoke Graduate]

I use the NRC app, it has a wide variety of runs.

[Pugwash Graduate]

I'm not at all 'techy' but bought a cheapish GPS watch for exactly the function you seek. It buzzes on my wrist at every km as well so it was easy to quickly establish a series of 5km runs from my front door. The one I bought isn't as fancy as the Garmins so often recommended, but then it is a fraction of the price too! The brand is Amazfit and they do a range and mine is a 'Bip' - I've found it easy to use and reliable. Good luck with graduating very soon!