If you're consolidating...

[Yesletsgo]

This post is mostly written for if you're in the final weeks of C25K or have recently graduated.

Once we complete C25K the next step is to consolidate our success. This involves building up our strength, resilience, technique etc to become better runners. We may want to go faster or further or just pootle along for 30 minutes. All of these are great goals

The C25K app has a few post graduation runs but if, like me, you like guided runs and want some variety you might be wondering what else is available. There are a number of options but the one I like is the Nike Running Club app. It's free and you don't have to buy Nike stuff to use it. There are loads and loads of runs to choose, different distances, times, styles of running.

This morning I ran one and thought that it would have been the perfect run for me back when I was consolidating. The run is called 'Start Slow, Finish Strong'. I think it's aimed at people who are just starting to run longer distances. My goal at that point was to increase the time and distance I could run so that I could finally achieve that elusive 5k (which I was nowhere near at Week 9 Run 3. Spoiler: a lot of us can't run 5k in 30 minutes so don't fret).

There's a strong temptation to begin a run going flat out, just because it feels good. This isn't a great idea as you'll run out of puff too soon on a longer run. Better to begin slowly. This guided run will show you how to do that, then gradually increase your effort and pace as you go along. It really is the run I wish I'd had 3 years ago when I was starting my running properly.

Once you've installed the app (you need to sign in and make an account) you choose 'Guided Runs'. If you choose 'All Runs' you can scroll through until you find this one then just tap it and you can download it, then once you're ready to go press Start and that's it.

Happy running everyone!

[Annieapple Graduate]

🍏👏Really really excellent advice…

[Yesletsgo Administrator in reply to Annieapple]

Thank you Annieapple

[Gardengirl20 Graduate]

hi, I’ve downloaded the app. But can’t find the ‘start slow finish strong’ on the guided runs list.

[Yesletsgo Administrator in reply to Gardengirl20]

If you look at 'All Runs' you will get an alphabetical list. As 'Start Slow, Finish Strong' starts with an 'S' it's near the bottom, here's a screenshot. There are 295 runs apparently so lots to scroll through!

Good luck, I just checked and it's definitely there. I found it because it there are different runs shown on the page when you go to the Guided Runs section, eg Get Started, Short Runs, Long Runs, Distance Based Runs, Speed Runs, Treadmill Runs etc. For me it was the first run in the Long Runs section, though that may be something to do with my previous choices of runs, y'know how these algorithms work

Good luck, I hope you find it.

NRC run list

[drl212 Graduate]

I'm going to have to look for that run, YLG! I always tend to start fast and then pay for it later.

Ah well, it's all experience, isn't it? I'm still finding what efforts work best for me and what efforts I can sustain...

Thanks for a great post. I just wish NRC would give you a search function for runs!!

[Yesletsgo Administrator in reply to drl212]

A search button would really help 😁

[Jools2020 Graduate]

What great advice! And that does look like a really good guided run, too 😊

[Yesletsgo Administrator in reply to Jools2020]

Thanks, there was such good advice. Even if we've been running for a while it's helpful to be reminded 😁

[Oldfloss Administrator Graduate]

Great post.... thank you!

[EliseJames]

Great, thank you! I have graduated twice then winter has got in the way. Joined a gym last winter and it suddenly closed overnight so started again this summer carrying bearly an extra stone. My next run is wk9 run 2 and determind to not stop again - ever, new gym planned end of Oct etc. When I’ve to to week 8-9 I can see I have completed these runs 8-13 times as liked the reasurance of hearing a voice every bow and again and c25k seemed to drop off a cliff edge after graduating in the past so thank you. I have the Nike app but purely for shopping, will take a look now 😊

[Yesletsgo Administrator in reply to EliseJames]

The NRC app doesn't have shopping on it so you may need to download it separately. There's also a Nike Training Club app, lots of workouts for strength, core, warm up, cool down etc, really good too but I keep forgetting to use it 😂

[EliseJames]

oh 🤣 expkains how I never noticed it. Going to pook now, thanks x

[Oldfart75 Graduate]

Just downloaded looks good Idea training after I graduate in two weeks then I week Beyond Couch25k I will use this to carry on with my running journey

[Anni-mouse]

Thanks for your post - annoyingly I can’t find that run either. Looks like it might have been removed? Or maybe different people have different access? Will take a look at the others though 😊

Screenshot of runs on Nike app

[Yesletsgo Administrator in reply to Anni-mouse]

This is odd, in my app it's between Sprintervals and Step One Easy Run.

[Gardengirl20 Graduate]

definitely not on my app. Only 289 runs on mine too.

[Oldfloss Administrator Graduate in reply to Gardengirl20]

288 runs on mine...

[Oldfloss Administrator Graduate]

This is not on mine either... I only just checked...I have one called , Stronger Faster...I am wondering if there has been a name change or as Gardengirl20 says, it has been removed?

Odd!