I feel like I'm going backwards! I graduated the C25K in July and by the end of August ran a 10k race in 1hr 13. This was my goal to complete from the very start. However now that I've done it, I feel like I'm struggling. The last 4 weeks I've only run once a week (for various reasons I won't bore you with) and I can already feel that my fitness has dipped.
I'm now determined to do 2 5k runs a week from here on in and this morning attempted the Stepping Stones Podcast. I say attempted as I had to walk half way through for a bit! I believe it is structure that I need as this keeps me focused.
Other than the 3 NHS graduate podcasts I know about, are there any others that any of you use? I'm not looking to run marathons or go as fast as a flash of lightning, I just want to maintain the fitness I now feel I have achieved.
Written by
EleanorL
Graduate10
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Once you've got up to 10k, it's more a case of deciding on a plan for what you're going to do and then going out and doing it rather than following instructions on a podcast. By plan I don't necessarily mean planning to go further or faster, just out there. "Long" slow runs are meant to be great for all sorts of reasons and you can set up apps like Endomondo to give you time/distance intervals depending on what your aim is for a particular run.
Recently I've been running without music or anything, and find this very relaxing. My mind wanders all over the place and it doesn't matter as long as I don't ignore the occasional passing car. I also enjoy listening to podcasts and audiobooks though when I'm running.
It's not unusual to feel we are running backwards. I felt like that, but you have to run further more slowly in order to build your legs to support faster running. It takes time to do that!
It takes 18 to 24 months to build a pair if running legs.
Stepping Stones podcasts are ace! Do them regularly and you will feel the benefit 🙂 After those it's Bridge to ten k with Sami Murphy Downloadable for free from here 🏃♀️👍🙂
You need to decide what you want from your running. If it is purely to keep fit, as you say, then two thirty minutes/5k runs per week will go a long way to provide that, although the recommendation is to do the equivalent of three runs per week.
I would recommend running in new places, forgetting about time, pace and maybe even distance, not following a plan. Cliff paths, beaches, hills, valleys, forests........ anywhere will do, if it makes you feel good.
If you are going to persist you need to enjoy what you are doing. Most plans are progressive, so are going to move you to a target......either speed or distance. I don't know of a plan that consists of two runs per week, always the same length. The C25K+ podcasts are the only one offs that I am aware of.
The important thing at this stage is to ingrain the habit into your lifestyle, so that even in those annoying times, you will prioritise the running over something else. If it is enjoyable you are much more likely to continue, especially with winter just around the corner. My wife runs twice a week and that seems to maintain her fitness.
I vaguely remember some kind of "Zombies are chasing me!" App that sounded like a good motivator to run. A cross between a programme and a game. Maybe worth checking into?
My own motivation is simply the joy if running. I never got it from swimming or cycling so it might be too that running really isn't your thing?
Hi Eleanor, I graduated the end of June, and have tried to keep up the running 3 times a week. I also sometimes wish it would start to get easier. I've also found that 1. Parkrun is fab, and I can see a steady progress in my times (except when I have been tailwalker) and 2. I am much more motivated when I am running with others, and I can chat to distract myself 😬. I've joined a running group but they are on a 2 week break, then I am in holiday, so I have everything crossed I get into the new routine of Autumn/winter running with them when I get back. Zombies, Run! is also quite fun......
Thank you for replying. I've resisted Park Run as Saturday mornings are the only day of the week I don't have to be up early. May have to bite the bullet!
Will have a look at the Zombie App since a few people have mentioned it.
Have you considered joining a running club? If you do one run every week with a group of friendly runners, then your normal route on your own, plus add in a third such as parkrun etc, then you'll have a regular weekly routine before you know it
There are loads of other podcasts on the Audiofuel website, they are the people that made the music for C2K, and the + podcasts. Some people like the music, some, er, don't! The music isn't free but if you like their style check 'em out. Personally, I use their Polyrunner podcasts. 1 hour at fixed cadences. I love it.
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Introducing myself 
Keep going in December - How is it going?
Backwards instead of forwards
I'm looking forward to running tomorrow
Help with Apps
