Help? Recent graduate of C25K but failing to progress

[Seajay21]

I recently graduated C25K but I’m finding it difficult to progress beyond that. I miss LAuras regular time updates so have regressed to repeating W9R3 of C25K. Does anyone have any tips as to how to make gradual progress? I have signed up for a half marathon in September and would Like to get to the finish line before they shut up shop.

[damienair Administrator]

I think you should leave the half marathon for a year at least. Don’t try and do too much too soon. You will only get frustrated. Your a new graduate, enjoy that. Just run a 5K distance 3 times per week. Sign up to your local Parkrun and get involved with the most amazing movement ever. You need to get used to running 5K before moving on. It will take about 3-4 months of 5K 3 times per week before you should start extending runs.

I graduated 2 years ago. I love running now. I found it tough for the first year. But this year especially in the last 6 months it has clicked. I can run an easy 5K in 29 minutes, I’ve done 38 Parkruns and volunteered 10 times, my 5K PB is just under 26 minutes. I can run 10K in 58 minutes and I have ran beyond 10K on a couple of occasions. I think I am doing well. But I’m not ready yet for a half marathon.

5K is my favourite distance and I adore Parkrun. Last night I did a nice soft 5K in 29 minutes just because I wanted to. I’d also ran 5K the evening before. Today is a rest day because tomorrow is? You’ve guessed it, Parkrun. So looking forward to running with my 10 year old Son.

So just relax. Forget about 10K, forget about a half marathon. Get used to running 5K without Laura. Find a good Podcast, design your own running playlist, or just run without anything in your ear and listen to nature and wind through the trees. Most of all enjoy running.

Damien

[Dexy5 Graduate10]

I’m with damienair on this one. HM in September seems a bit soon after a recent c25k graduation. I’m not saying impossible, but follow all the advice you’ve been given by the admins on the c25k forum and then start a 10k programme. I loved juju’s plan as you start to learn to run independently, without intervals, but with achievable targets. But it does take discipline and you need to keep pace slow.

If you have entered the HM and are happy to walk/run there is probably a plan on the race website. Check that out too. But be prepared to cancel if it’s not achievable in the time.

[Dexy5 Graduate10]

And I also love parkrun- it gets you used to running with others so prepares you for a race. Just enjoy running 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️