C25K - what do you/did you do when you finish/ed?

[BIWI]

Just completed week 8, so only 3 more runs to go before I complete the programme.

I've done the programme before, 7 years ago now, but can't for the life of me remember what I did afterwards!

I don't have any desire to increase the length of time I'm running - 30 minutes is more than enough! But how many times a week did you go/are you going running?

I continued to run 3 times a week, and did 5k each time. I also signed up to 5k races, and whilst this is harder during lockdown, I have participated in a few virtual ones (will include the link below, you run and then upload screenshots of your time, and they send you a medal in the post). They are good for motivation and keep you having something to work towards.
www.virtualrunneruk.com/race-length/5k-races/

I'm exactly in your situation, i finished this week. I'd also done it previously 7 years ago and back then i went on to train for a half marathon, which i completed 6 months later.

This time i don't have the time or inclination to do anything more than 5km in a go, so I'm going to follow what I've been doing, with 3 runs a week. I have a nice route set, i have downloaded the Runkeeper app, so my only goal is to improve my speed over that route. My wife says i should get back into 10km runs like i used to do, i may look at this in the future to have a goal to work towards.

I finished earlier this year and now I just go running! I aim for every other day if I can, or every couple of days if life's too busy/I feel like I need a bit longer between runs (dodgy knees). Every week or so, I try and have one run where I go for more than 30mins. Im working upto 10k slowly as don't want to injure myself by pushing too fast too far (weak knees) so try and fit other things in on non run days to keep my fitness up and build strength. This sometimes means I end up not running as much as I like, but I think will be worth it in long run - I hurt myself last year and it took weeks to be able to even walk without pain so trying to be sensible now!

Thanks all.

I think my main problem about what to do next is that I don't really enjoy running.

I'm OK at it, and I do remember that I had reasonably good times (well, at least I managed to get 5K in, in less than 30 minutes!), but I just don't seem to get anything out of it. I don't get the 'runners' high' that others talk about.

However, as I can't get to the gym yet, I think I'll just have to keep plodding along with it - hopefully at more than just a plod

OP, I feel the same way. the main reason I run is to have some alone time out of the house, the races I mentioned above help since they keep me running (I think I would have stopped by now had I not had something to work towards) x

I have done it in lockdown. I don’t get a runners high either. I’m doing it cos it’s good for my health, it’s cheap and I don’t have to go anywhere to do it. I finished the course about three weeks ago. I’ve managed to stick to going out for 3 runs a week. I’m using the map my run app to track my runs. I can see my pace is gradually improving.
I think it’s been good for me to not have a goal to aim for, as I always stop as soon as I’ve done the goal. This time my goal is long term, to improve my fitness and keep me healthy, so I’m hoping that will make me stick to it.

That's pretty much exactly me, @Juliecloud! I'd normally be going to the gym twice a week, with a trainer, which obviously I can't do now.

I was, before Covid/lockdown, thinking of increasing my exercise anyway - but without increasing my spending. Two PT sessions a week is expensive enough, without a gym membership on top of that. (I train in a private gym, so the PT pays for us to use it, not me).

Running is the only thing that fits the bill really, so I guess I'll just carry on with it - 2 or 3 times a week.

I completed it three years ago - I still run two or three times a week but haven't really progressed any further than 5k and am quite happy with that- I try and run either 2x 5k or 3x 3.5k (tend to do the two longer runs in the colder months) and just concentrate on trying to increase my speed
I've not done many longer runs during lockdown (my 5k route involves a lot of bridges and narrow paths) but looking forward to starting doing some again soon

If you go to the NHS One You website, there is a forum Bridge to 10k with lots of lovely people and great advice!

And a great plan to get you to 10k or 60 minutes running 😊😊

I'm not interested in running further/for longer, though!

Sorry!!
Well, just carry on running 3 times a week for 30 minutes?!

I did it in the autumn: now I do 3 or 4 4K runs (when I say run I mean a slightly quicker than walking shuffle!) a week. I listen to audiobooks to quell the boredom. I frankly can’t believe that I run four times a week now: when I started it I dreaded the 90 second runs!

Sorry if you thought that was 'sharp' @OldSpeclkledHen, but I did say in my OP that I wasn't interested in running further distances!

My runs take about 45 minutes: I’ve got a nice route so that helps

@BIWI no worries 😉
Congrats on completing C25K and
I do understand not having that goal to work towards...
Have you tried Nike Run Club? They do guided runs to keep you motivated (but they chat... a lot which is v annoying if you're listening to a podcast)
Enjoy!

I hadn't heart of that @OldSpeclkledHen, but that sounds exactly what would work for me, thanks.

If you don’t really enjoy the running, then rather than seeing it as a “run”, look on it as an opportunity to zone out while listening to a podcast with no interruptions.

You could also try to vary how you do your 3 5k runs - make one intervals, finds hilly route and do hill reps, make one a tempo run or Fartlek (not sure that’s spelt correctly!) - if you look up the terms they’ll give an idea of what they mean. That would improve your fitness without having to extend running time beyond 30 mins.

Hills?!

I'm not sure quite how far I'm running yet, but I doubt I've quite got to 5K. I have one more run to complete the programme and I'm going to start Map My Run for that one to see just how far I am going.

I just finished C25k a couple of weeks ago and I'm the same as you in that I don't get the runner's high and am running for the fitness benefits rather than any particular joy I get from doing it.

What I'm trying is adding a bit of variety, so on my 3 runs each week I'll do an interval session on one, a shorter (probably 3-4km) run which I do at a faster pace on another day and then my longer run (still just 5km at the minute) on the third day.

Hopefully it'll stop me getting bored and will also improve my fitness further without me having to run longer times and distances.

I've finished but nowhere near 5k. Planning on focusing on reaching 5k in 30mins. Alternating my runs by focusing on increasing times. So ran 33 mins other day, will run 35 next. Alternate runs I've gone back to the app week 1 but I'm running faster at 1 minute intervals and jogging the walking parts.

I didn't do couch to 5 k but once I could run a steady 5km that's when I really fell in love with running. Strava helped as it tracks your segments etc but unless you actually want to it's going to be difficult to feel motivated. I run 35/40 km a week now on a mixture of long, short, hilly, intervals and slow podcast listening kind of runs.

@BIWI now if I recall, you're the low carb bootcamp queen so how are you finding running and low carb?? I do BSD and intermittent fasting but have always found the two not entirely conducive to one another (eg if I want my running to improve, I need more carbs) despite what low carb gurus such as Tim noakes have said. As a result, I have maintained my initial weight loss from low carbing but it is a struggle and sometimes it's like my body is crying out for carbohydrates in order to fuel my running. (Hope you don't mind me asking but interested in your experiences)