C25k almost finished

Once you have completed the C25K have an easy recovery week.

Have you taken part in any parkruns? is there one near you?

Work out what you want to do. Is your priority to get faster or is it to run further?
Building on endurance would be a good idea, it will help with both being able to run faster and further.

I would take a couple of weeks to consolidate your running to date then try and progress and if C210K looks like a useful route to go down then do that.

Great work so far.

which part of the schedule did you enjoy.........did having a schedule help to keep you motivated...if the schedule helped motivate you then look at another one.......or you could keep on repeating the last few weeks of the old one and when you are ready every few weeks you could add a mile to one of your runs.until they are all longer...........or keep the runs the same and add just to one run to make it a long run........

the important thing is to keep on motivating yourself and enjoying it

well done on getting to the end

definitely go to the park run......when I'm training i find these are my fast speed work of my week as I always run faster than on my own.........the ones I have been to are lovely and friendly and no one minds what pace you are......

once you have stated going further then you might look for a 10k schedule to stick to.........if you increase your mileage slowly and do parkruns a few times a month then you will drfinitely get faster so donyt worry about speed ...it will come

good luck

hi pink_lynne,

i'd say go for the park run too, you know you can do 5k,

and in the mean time personally i'd repeat the weeks before week 9,

where you have different run lengths back up to week 9,

aiming to increase speed, 

 you could also keep running when laura says you've made it, which would add another 5+ mins to your run, then do cool down walk.

this is what i planned to do, before got injured, and after i'd completed a 5k event i was going to do a programme which took me from 5k to 10k.

i found one on bupa website, but of course there are many.

i have also been told of the following one, which i havent yet looked at:

http://blog.bluefinapps.com/about-bridge-to-10k

good luck

morning pink_lynne,

how are you? what's happening?

glad to hear PL........

and great to hear you are still enthusiastic...........

evening pink_lynne,

ah great news! yes i did the same around then, couldnt believe a) that i was still doing it, and b) that it had been so hard to start with.

well done to you, i hope to be able to re-start soon.

morning pink_lynne,

i ran yesterday morning, not too bad a session, but thereafter heel terrible all day and this morning.

so disheartened.

seeing doc on tues and will bite the bullet (or tongue depressor! lol) and have the injection.

have you finished couch now? whats next? a programme to 10K?

evening pink_lynne,

had the jab today - VERY painful oh yes it was!

all being well, might get a trot on friday!

morning lynne,

jab was v painful, but since then i have been almost pain free, just odd little ache.

forcing myself to walk with steady measured steps.

i will not be running for a while tho, cos as my gentleman friend reminded me, its not just that i couldnt run, but i had overlooked the fact that my WALKING had dropped back significantly too.

i had been doing 2miles briskly to work and from work 3 days a week and to work once a week, and am now down to a slow mile and a half.

so i am building that back up first. i really really dont want to go thru the heel pain again.

hope you had a good time

Hi Lynne, I had the same thing and came across a really helpful blog from a woman in the States - http://runmuffin.blogspot.co.uk/search/label/After%20the%20Couch%20to%205k this is the link to three possible routes for people once they've done the C25k; carry on as a recreational runner, get faster or go longer. I like her blog in general - really helpful and thoughtful advice.

thanks kleesrosegarden, i'll have a look too.