Recent 5k graduate

[68judith]

Just ran for a little over 30 mins so thought I would keep up my enthusiasm going by joining this forum. Will consolidate for a while by redoing the w9r3 until I can actually run 5k!

[AlMorr Ambassador Graduate10]

Congratulations Judith on completing C25K, that's what the experts say, consolidate with the final 30 minutes and try a little to get faster, so if on graduation day you do 4k in 30 minutes, then gradually increase pace so eventually, you can run 5 k in half an hour. Tomorrow I'll be on run 2, 25 minutes of week 7

[68judith in reply to AlMorr]

Thank you

I found the runs easier after week 7 apart from an odd one in week 8- think I was a bit under the weather

[Madwife60]

Me too. Nowhere near 5k yet despite ability to run 30 mins. Onwards and upwards literally as plan to do some hills now instead of avoiding them at all costs. Good luck and well done

[68judith in reply to Madwife60]

Thank you - did another today still not even on 4k- but not far off now. Will do this eventually. My friend has challenged me to beating her record of 5k in 39 mins!! eeek!

[Bluebirdrunner Graduate10]

Hi Judith welcome to the Bridge.😊

No need to increase your speed, just steady 30 minute runs while you strenghen your running legs, You will be able to run 5k, it will take you a little longer than 30 minutes, by adding a couple of extra minutes onto one of your weekly runs, you will gradually increase your distance to 5k.

I found that by starting my run further away I got the extra minutes in without having to go past my usual finishing place. Or try a there and back run, do 2.5k then turn round and see if you can get back to the start. You can record your runs on Strava or Mapmyrun using the free apps and they interupt your music to tell you your distance.

Good luck and Happy running 😊x

[68judith in reply to Bluebirdrunner]

Thank you- not sure they will map my run as I am on a treadmill!! lol

But I am doing what you have suggested and did a couple of extra mins

[Bluebirdrunner Graduate10 in reply to 68judith]

Oops...maybe its time to step outside

[68judith in reply to Bluebirdrunner]

Arrggghhh- very scary lol

[Ripcurlrana71 Graduate10 in reply to 68judith]

I agree - maybe try some outside running to give you a more enjoyable experience?

[68judith in reply to Bluebirdrunner]

I did it this morning- 5k in just under 40 mins- and it felt the best run yet! Thank you

[Bluebirdrunner Graduate10 in reply to 68judith]

This is lovely to hear, Well done Judith, really pleased for you.😊x

[Bluebirdrunner Graduate10 in reply to Bluebirdrunner]

Was it outside?😊x

[68judith in reply to Bluebirdrunner]

errrmmmm- no- still stuck on the treadmill lol

[Bluebirdrunner Graduate10 in reply to 68judith]

You're not stuck, your moving very nicely....you can run 5k now!

You don't have to do that every run, vary your running time a bit, but running for 40 minutes is a thing worth celebrating!😊x

[IannodaTruffe Graduate10]

You might find this guide to post C25K running helpful healthunlocked.com/couchto5...

[68judith in reply to IannodaTruffe]

Thanks- will look at this