Graduated today

[Stumper22]

Having just completed the program, I would like to continue , consolidate and maintain the fitness I have gained. Not sure if I should keep repeating the 30 minute runs from week 9 or move on to something else. Something more challenging?

[Oldfloss Administrator Graduate]

Huge well done to you... head across to Graduates chat for some ideas... here is the link to Week 1, which will give you some useful information!

healthunlocked.com/couchto5...

This is just the beginning and you will love what is to come

[Annieapple Administrator Graduate]

🍏🎶🥳 and how amazing is that!! Remember back to week 3 when you thought week 4 was challenging as we all did! All your hard work & determination has paid off. If you follow the link Oldfloss has given you you will find a way to claim your badge too. Do ask any questions there that you may still have after reading through. So excited for you. Congratulations!!!🙌

[Week7 Graduate]

Congratulations-great way to start the new year!!!!

[Sandraj39 Graduate]

Congratulations on graduating! 👏🙂🎉 Enjoy consolidating your 30 min run and really good luck with the next stage of your running journey.🙂

[Tasha99 Graduate]

you could gradually move to running 5k, then after consolidating you could think about bridging to 10k 👍🏽 I’d definitely recommend parkrun too 🤩

[hamit Graduate]

Well done. Have an Excellent time on your future runs.

[Teaching]

Congratulations 🎉

[mrrun Graduate]

You should get fully comfortable running 30 minutes each time in order to prepare your body for the next step (usually 10k). That may take some months but the benefits will be the overall body strengthening (cardio boost as well as getting those running muscles consolidated). Throw in some weight training and stretching exercises as well.

Going too far too soon will expose you to injuries and at this stage that could send you back to week 1, as it happened to me.

Find different running routes to keep the brain animated and try and get your 30 minute time converted into as many miles as you can squeeze in. Once you are fully at home doing that, reaching 10k becomes formality.

[Naturesweapon Graduate]

Congratulations 🏆💐 I would advice a few more 30 min runs before attempting 5k but head off to the graduate forum for awesome ideas and motivation, best of luck!