Since graduating the programme how have you continued with your running? Did you carry on running 30 mins 3x a week for a bit, or increase the days or length of runs?
Question for graduates....: Since graduating the... - Couch to 5K
Question for graduates....
![princessjellybean profile image](https://images.hu-production.be/avatars/0580e53ce0136cf483597b7d6920b20e_small@2x_100x100.jpg)
![princessjellybean profile image](https://images.hu-production.be/avatars/0580e53ce0136cf483597b7d6920b20e_small@2x_100x100.jpg)
![Greg_M profile image](https://images.hu-production.be/avatars/464febf0c0764c588f82114fb06908fa_small@2x_100x100.jpg)
I did exactly that yes then just let the times and distances drift up.
It suited me and I was confident enough by that time to be happy losing the program structure.
Others like the structure and do one of the bridge to ten k routines.
No right or wrong just what you feel works best for you.
![andystev profile image](https://images.hu-production.be/avatars/8053278d517f474b0cc83b89ef070cac_small@2x_100x100.jpg)
Same here. As well as introduce some interval training later on. 'cos there just wasn't quite enough pain...
![Adders profile image](https://images.hu-production.be/avatars/d1afe89ff37971b5248c7d0db45d1acd_small@2x_100x100.jpg)
I am continuing on and just running a set 5k as I want to consolidate that and increase my pace. Once I achieve my next goal (5k in 30 minutes) I will choose where to move on from there, possibly just working on increasing the distance by 10% each week. Like Greg, I am confident enough now to just go and run as I feel I know my body a hell of a lot better than I did 9 weeks ago!
![drillfielder profile image](https://images.hu-production.be/avatars/00d8111517813df05536799b2a88c963_small@2x_100x100.jpg)
I've gone for distance rather than speed and now do between 30 and 70 minutes three times a week. Speed has drifted up a bit to about 8.20 kph so I still can't do 5k in 30 minutes but I'm comfident that eventually I will get there. I'm 56 now and realise that my body can't do the same things it could when I was 26. I feel a whole lot better for having started running in January and now the better weather is here it's even more enjoyable.
![Deryn61 profile image](https://images.hu-production.be/avatars/5254e84971f5d4d48f1489994caa8c47_small@2x_100x100.jpg)
I did build up so I did 5k and then ran for longer (just a few mins each week), . A few weeks after I did a parkrun (5k friendly race that happens in lots of towns every Saturday - google it to find your nearest). A few weeks after I had a chest infection and then found I was losing a bit of momentum and focus so I signed up for a 10k in mid June and downloaded a tailored 10k training plan from runners world website.
Thanks for the replies. On week 6 at the mo' and really enjoying it. Definitely want to continue after my 9 weeks with Laura...
![Burstcouch profile image](https://images.hu-production.be/avatars/3615f374788ee1041b5363da17089e6a_small@2x_100x100.jpg)
Increasing my run times, so pushing up to 35 mins after a couple of weeks, would rather run longer than quicker.
![bizzyb profile image](https://images.hu-production.be/avatars/61c9dd350aab555623f4de069a1b29a4_small@2x_100x100.jpg)
Did 2 X 30 mins, 1 X 38 mins this week, will download new podcast when its available to try to speed up a bit, then plan to do 2 X 30 mins and 1X longer run per week, haven't really got time to do much more at the moment
![April61 profile image](https://images.hu-production.be/avatars/96e75edb67fc67093112141ce85a36c8_small@2x_100x100.jpg)
Just carried on with the 5k x3 per week, have found that my speed has increased slightly, but wouln't say that I find it easy,
![AliB1 profile image](https://images.hu-production.be/avatars/f0b4abaa78a4dbbd3fc8466de6859c14_small@2x_100x100.jpg)
have been doing a mixture to date but structure going forward will be
1 x 5k (Parkrun if I can)
1 x with running club (based on last week this will be my long run as they go out for about an hour)
1x short run - will prob do 20 / 30 mins gentle run or intervals if my legs are feeling up to it
![Anonymous36 profile image](https://images.hu-production.be/avatars/58b373b1e524bdd1410e59a5143a3dad_small@2x_100x100.jpg)
I've just started mixing mine up a bit to keep it interesting. I generally run 4 times a week with a rest day inbetween.
1 x 5k parkrun - to increase my speed
1 x 5k (ish) with running club - because its fun
1-2 x B210K - to increase my distance
![MaryAB profile image](https://images.hu-production.be/avatars/92b26e9d5754803e585d34d7891bae9b_small@2x_100x100.jpg)
I really need structure and find it harder if I don't have a plan!
I do the Audiofuel 30 min run once a week to try improve my speed. Then i do 2 runs from the B210K plan. Although it should be a 6 week plan it'll take me longer.
I also do classes with British Military Fitness so sometimes I drop down to 2 runs a week rather than 3. Depends on how tired I am!
The good news is running is starting to feel easier!
Hi Mary
What's the BMF like?
There is a group where I do my occasional ParkRun and they look pretty hardcore!
They are great classes! They are as hard as you make them but they split into groups for beginners, intermediates and crazy people (really fit).
It's brill for core fitness, I do find running easier when I mix it with classes. There also great fun, think PE classes for grown ups! Saturday I played British bulldog in the park, until I joined BMF I hadn't played that since school!
They work to the slowest people so you don't have to be fit to join but you do notice increased fitness really quickly
whick B210K programme did you find worked the best for you? Anything similar to C25K (music with prompts) would be great