Hi everybody, As I start week 9 today, I need some suggestions as what to do next...I'm definitely running, but can you suggest a new programme or routine that has worked for you? or that you aspire to? I am thinking about running the Mother's Day Classic in Sydney (where I live), which is 8K on mother's day: May 11th...I looked at Hal Higdon's 8K programme, but I'm a bit nervous. How do you transition into a different routine? I'd have few weeks before starting HH's novice 8K. It lasts 8 weeks ending on the 8k day...it's all happening so faaaaassstttt! why isn't my picture avatar showing?

Hey, Chickadee! When I look at your log, it looks great! I see a lot of consistancy there, which is going to be your best friend in running. Do you have a 5K race picked out? I missed that if you did. If not, definitely find one and run it to celebrate your hard work and your "graduation!" What worked for me to move past the couch-to-5K plan was to pick another race a few months out and then start training for that. Sounds like you're trying the same tack. You don't HAVE to follow any specific program to get there... if you take what you've learned these past few months and apply it. I'm sure you've got your own list of things that you've learned from the program. Would you be willing to post it in a new thread? I'd love to see a "what I learned from the C25K program" thread... But as for training for an 8K, it's remarkably similar to training for a 5K. Only difference is you need to work your distances just a little more. About 3K. You mentioned that you were a "metric" gal on the main forum, so I'm assuming that that's how you'll be measuring your runs? The three "classic" mistakes runners make are "too much, too soon, and too fast." Too much mileage, trying to increase distance and difficulty too quickly, and trying to run too fast. Having the structure of the C25K program helps keep you from doing that. Now, as you're getting ready to fly on your own, you still need to follow those rules. I'd suggest for now that you don't even think about any kind of speedwork. As a relatively new runner, what will give you the largest improvements in your time with the least risk of injury is to gradually and gently continue working to increase the distance (or time) that you run. The "10% rule" is a great place to start - it means don't increase your weekly mileage or any specific run by more than 10% in a week. In addition to that, it is prudent to take a "drop back" week every 3 or 4 weeks where you run maybe a third less than usual, just to give your body a chance to heal up and recharge. You're currently running just under 10 miles per week, or a little under 2 hours per week. You might want to take stock of your time and motivation - are you willing or interested to be someone who runs 3 hours per week? Four? What's comfortable to you? In your ideal world, how much would you want to be running? Then, once you get your dream worked out, you can slowly start to increase bit by bit until you reach that goal. You can probably complete an 8K doing very little more than you are doing now... but it'd likely hurt a bit since that's an additional 3K. *breaks out calculator* 8K is to 5K as X is to 10... *smoke comes out of calculator* Ah! Looks like you might want to consider working up to about 16 miles ... erm... *pulls smoking calculator back out* 25-26 kilometers per week to be comfortable with the distance. As for Higdon's plans, I like them. Other people don't. It's a personal preference thing. He uses the ideas of gradually increasing distance, including a longer run each week, and tucking in plenty of cross-training in his plans. I used a greatly modified verson of his to train for my first half-marathon. I'm a big fan of taking plans and tweaking them to your individual preferences and needs. And how do you transition into a different routine? It depends on what you want to do. Like with starting running, sudden changes in routine and difficulty are a huge risk factor for injury. So do it slowly if you're going to do it. Just remember that it's YOUR plan that you're working with, not his. So it needs to fit YOUR life, YOUR body, and YOUR background. Is softball going to be an ongoing sport for you? Perhaps you could work it into Higdon's plans as your "cross-training" if you want to work with Higdon. It's not exactly what he suggests, but if that's something that you enjoy and want to continue doing then it only makes sense to include it in your overall plan. I've got so much more to say (gads, I love to talk!) but I think I'll stop for now. This post is plenty long as it is... Good luck!

WOW Wingz! Thank you so much for your post...comments to follow, there is so much in it that I have to print out and read it

Nice avitar, by the way.

Wingz! I've been thinking about the things you said on your post and re-reading it. Definitely, you're giving me a new perspective to approach my running future I finished the programme yesterday, can you believe it? I' m very pleased

Do you have a 5K race picked out? I missed that if you did. If not, definitely find one and run it to celebrate your hard work and your "graduation!"

I didn't even think of running a graduation 5k, but lucky me, the rotarians have their yearly fun run on the 16th of March, so I'll be doing it. Gotta register first and then I'll put it on my signature!

take stock of your time and motivation - are you willing or interested to be someone who runs 3 hours per week? Four? What's comfortable to you? In your ideal world, how much would you want to be running? Then, once you get your dream worked out, you can slowly start to increase bit by bit until you reach that goal.

I would like to run almost every day, today I'm resting after both running and softball yesterday and I felt I could have gone out for a run. Realistically, I'd like to run 4 times a week, the duration probably depends on how far I can go really, I'll apply the <10% rule!=""></10%>

You can probably complete an 8K doing very little more than you are doing now... but it'd likely hurt a bit since that's an additional 3K. *breaks out calculator* 8K is to 5K as X is to 10... *smoke comes out of calculator* Ah! Looks like you might want to consider working up to about 16 miles ... erm... *pulls smoking calculator back out* 25-26 kilometers per week to be comfortable with the distance.

wait, how did you calculate the distance I'd need? let me pull out my spreadsheet, I've gotta learn this...

As for Higdon's plans, I like them. Other people don't. It's a personal preference thing. He uses the ideas of gradually increasing distance, including a longer run each week, and tucking in plenty of cross-training in his plans. I used a greatly modified verson of his to train for my first half-marathon. I'm a big fan of taking plans and tweaking them to your individual preferences and needs.

The cross training is what worries me a bit. I don't really swim, or ride my bike much, softball season is about to end (we're playing semifinals next Saturday). I could do yoga, but I'm limited to the 4 days a week for the moment.

Just remember that it's YOUR plan that you're working with, not his. So it needs to fit YOUR life, YOUR body, and YOUR background. I've got so much more to say (gads, I love to talk!) but I think I'll stop for now. This post is plenty long as it is... Good luck!

You're so right! and thank you for clarifying that for me, it is MY plan and has to suit ME. Definitely an aha! moment Please say more! this is a new world to me, and I'm eager to learn as I'm sure other newbies are... Cheers!

Congrats to you for completing the c25k!!! WOO HOO!!! Cheer! Roar from the crowd!! Good luck on your event too.