Week 9 / Run 3 done.....what now?

[ilaughatcats]

I've not completed the programme and I'm a bit lost about where to go from here really.

Finishing time is 4.25k in 30 minutes - was a bit disappointed not to get to 5k but i might do an extra 5 minutes or so tomorrow, to try to get to that illustrious 5k!

I'd just like some tips on where people have gone from here really as I'm not sure if I should just continue with the same format for a bit (or at least until I can do the 5k in 30mins) or to aim for something different.

What are your experiences?

[gdeann Graduate]

Some continue to stay at the 30 minutes for awhile working on speed. Others start working on slowing increasing distances/time. Its really up to what you would like a goal to be. There are some C25K+ podcasts available if you would like to try them. The important thing is to find what works for you so you stay constant in your running. Congratulations and remember to request your badge!!!! Gayle

[ktaylor217 Graduate]

I have been using the C25K+ podcasts to work on my speed and stamina. Also just stick with the 30min runs for a bit. You can also vary your route to keep things interesting. I only started the c25K+ podcasts a couple of weeks ago so they are still a challenge particularly if I do a route with lots of hills. A friend also suggested running with a backpack with something heavy but soft (bag of prunes - that type of thing) in it. This will increase your fitness. I have signed up for a 10k race which is motivating me to do longer distances. I also use the free app 'strava' to track my runs, I find it really helps to be able to look back and see the progress I have made.

Just keep running, that is the main thing!