Graduated

[GM11]

So I have completed C25k which I am so proud of. Now what? I feel a little lost. Not sure what to move onto.

[Annieapple Administrator Graduate]

🍏 Congratulations 🥳 what a fantastic achievement after all your hard work. The first thing is to grab yourself a graduate badge here! In that link are the next steps you can consider!! Have a read through and then come back with any questions & we will gladly help you!

healthunlocked.com/couchto5...

[SweatyHettie Graduate]

ah brilliant GM11 great achievement!! 💪🏻🎉👏🏼Bask in the well deserved glory and then… consolidate. Enjoy your running with absolutely no pressure about time or distance - maybe just keep doing some 30 mins runs for a bit while you decide on your next goals.

Once I’d consolidated, my next goal was 5K because like most people I wasn’t doing 5K in 30 mins - never will but I’m very happy with that.

Now is a good time to think about why you wanted to take up running and that might spur you on for what you want to do next.

Well done again on completing the programme! 😊

[SueAppleRun Graduate]

Congratulations 👏👏👏 enjoy your consolidation and running adventure,

[Oldfloss Administrator Graduate]

Huge congratulations... get that badge and then head across to the new Graduate Chat post which will be up on the 1st January!

[TormundsBeard]

Congratulations on completing C25K!! it's a fantastic achievement and one you should be very proud of!

For me, the next step would be reaching out and attending your local park run if you haven't already. It's a great community to help to continue regularly running and meet some great like-minded people.

You could also sign up for some 5k races ahead of time which will give you something to train towards to keep you motivated!

Congratulations and keep up the great work!

[Wavy-chick28 Graduate]

Time to enjoy your new hobby! If you like listening to a coach try the NRC app lots on there to change it up a bit, I also like to record runs( ha ha I haven’t for a while but going to get back to it) on Strava.

Fun runs your thing? Or Parkrun?

[smokeysmoke Graduate]

Congratulations to you. I’m another who would recommend the NRC app.

[GTFC Graduate]

Brilliant achievement ⭐ the best thing is that there's so much out there for you to choose what to do 😊

[Trailslogg Graduate]

I'm a newbie (a recent graduate). What I 've done is: for three weeks I kept running (or rather, in my case, jogging very slowly) three times a week for 30 minutes, basically repeating w9r3 over and over, but adding strength and flex exercises on three non-running days (there's a five-week NHS program for that as well). One day a week rest day.After that, started mixing things up a little: first run of the week some speed exercises for just 20 minutes (so far I'm simply using w1r1 for that: the 60 seconds of running I'm running faster than my regular speed and the 90 seconds of walking I jog slowly) and third run I'm going slowly but 5 minutes longer each week. I'm currently at 40 minutes and hope to work up to an hour (maybe with some consolidation weeks around 45 minutes). So far this is working for me (as in I'm enjoying it and my body is holding up - I'm not sure I'm actually getting any faster!). I'm also still doing the strength and flex.

Sorry for the novel; just thought I'd give you one idea of how to play around after graduation. Enjoy your running!!!