Where to now?

[Jenny1974]

So I have finally completed c25k and I’m so proud! Want to keep it up just not sure what to do? Do I increase by 2 mins after each 3 runs or is there an app I can use to follow as the NHS one really helped me

[MissUnderstanding Administrator Graduate]

Congratulations! Come over to the bridge to 10k forum-there are lots of us recent graduates there.

It’s recommended to spend a few weeks consolidating before trying to increase your distance. Do you think you hit 5k during the programme?

I’m following Juju’s magic plan to get to 10K which increased the distance (or time-there are two versions) you’re running for gradually. Thats been successful and I’ve recently hit 10K. There are lots of options though.

Seriously well done for finishing. 🎉

[Jenny1974 Graduate in reply to MissUnderstanding]

Hey thanks for that x I did see juju but wasn’t sure x do I do either the km or the time? So the first run I pick either 2.5k or 15 mins? X what’s the plank bit at end ? Do I do this? I’m running on a treadmill atm x and final question have you just printed it off x 8 weeks doesn’t seem long to get to 10K!

[MissUnderstanding Administrator Graduate in reply to Jenny1974]

I’ll start by saying I’m not an expert at all! I think most people either go for the timed version or the distance version. I’ve got a 10k booked for June so I went for the distance version. I printed it out then transferred it to a diary so I was only looking at it week by week. That stopped the “how on earth will I every run that far?” fear when scanning down the print out!

You’ll most likely be surprised that increasing distance from 5k to 10K is much easier than going from 0k to 5k. You’ll have picked up loads of skills in the c25k that will stand you in good stead. I actually hit 10K after four weeks when I got a bit carried away on an 8km run. Just like the c25k, you can repeat weeks and take it more slowly if you want to. There’s a two run a week version too over fourteen weeks (I think!).

I must have missed the plank thing! I’m guessing it’s to increase core strength. I do Pilates so I don’t need anything else.

I’ve found the magic program pretty simple to follow. I’m going to add some guided runs from the Nike Run Club app to mix it up a bit while covering the required distances.

It’s just a tool to give a bit of structure to your running. You might find you prefer something else. It might be that you want to continue running as you have been, or you’d prefer to do 5k but faster. There are loads of options. The world is your oyster! Consolidate first though. That’s really important to not get injured.

[Jenny1974 Graduate in reply to MissUnderstanding]

Ahhh thank you x I’m treadmilling it x can I ask why you mean by consolidating re the running? X

[MissUnderstanding Administrator Graduate in reply to Jenny1974]

Sorry I should have said! Consolidation is basically running for the same time or distance (5k or 30mins depending on what you did in week 9) for a few weeks so you are less likely to get injured. It’s worth reading the link IannodaTruffe posted about post c25k running where it’s explained clearly.

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[Vespina Graduate]

Congratulations. Hope you have a lovely celebration planned

[UnfitNoMore Graduate]

Congratulations… that pride has been hard earned, keep that smug grin on! Consolidation, as I’m sure has been mentioned in the above replies, is a great time to run and think about where you want to take this… further? Faster? Just regular and easy? There’s so many choices… though the first two are strongly linked! Right now… celebrate!