Week 9 Run 3 today... what comes next?

1

Smashrun

Regarding motivation, I log my runs with Strava (free version is enough for me), and also sync them to Smashrun (smashrun.com). It's a free service, that allow to set goals, explore stats and also has lots of achievements (and I like achievements and working toward one gives me motivation). There are Parkruns in my country too, but for now they are on hold due to covid. But I participate in some virtual races and challenges from time to time. The fact that I enjoy running with podcast or audiobooks in general also helps with motivation.

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2

Fitness22

There are similar apps to Couch25K, for example, the one I had used (http://fitness22.com) has also 10k version. But after finishing Couch to 5k this summer I felt that I didn't want to push to 10k immediately and preferred to go slower. So I continued to run three times a week, adding 0,5 km every couple of weeks, after I felt confident with previous distance. I was giving myself a flexible goal, like run between 3.5 - 4.5 km (3.5 when I feel not so good, 4,5 if I feel great), then shifted the window. Adding 0,5 km, etc. Eventually I've run my first 10k a couple of weeks ago, about four or five months after finishing the program. I also reorganized my schedule a bit, having two or three shorter runs (5-7 km) and one longer (9-10 km) per week. r/running has lots of good advice for beginner runners and is very helpful.

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