After C25K

[PolicefoxLyn]

Hi

I started C25K on 1 January. I condensed it and finished on 8 February. I'm 50 years old. I used the NHS Choices podcasts.

I've done a few 30 mins runs since and done the Stepping Stone runs twice.

I'm not yet doing 5k (I think I'm around a 40 min 5k)

I don't know what my plan is really. I don't have a local parkrun and don't know how I feel about races in general. I don't think I'm a hugely confident runner (though I'm a confident person generally). I'm just getting out there. My initial aim was to run 5k/30 mins 3 times a week and I am doing that. Still very early days. What would you suggest? Aim to run 5k, aim to be more comfortable at 30 mins. Alternate 30 mins runs with the Stepping Stone/Stamina/Speed NHS podcasts?

[Grannyhugs Graduate10]

The choice is yours for the making - whatever takes your fancy. Many never reach 5k in 30. Personally I'm just happy to run. I'm aiming for combined total of 500miles this year (NC500) have a look at the 10k plan if you fancy running longer distances. Happy running

[Katnap Graduate10]

Don't get bothered about pace. Keep running 3 to 4 days a week and you will gain fitness and confidence... your pace will improve naturally.

🐱 Katnap 🐱

[Oldfloss Administrator 60minGraduate]

Run... lots of runs... short, long... see where you get to, runs, relaxed and slow... ( the ones that build up speed an distance too )

30 minute runs.. new routes, maybe some trails and some hills.. the more you do, as Katnap says, the more it all evolves... honestly... it really does

[runwithdog Graduate10]

after the c25 i done the recommended consolidation weeks of 3x5ks,even though it was samey,some were good and some not so but i kept the routine up.

now i have moved on to doing a short faster 3k,a 5k and a longer slower run each week.

i am enjoying the longer runs but i never though i would and am sure they help my pr times.x

[PolicefoxLyn]

I didn't know about those consolidation weeks. I'm not running 5k yet, bit am running for 30 mins which was the aim of the plan. Are you suggesting I run for 5k x 3 or run for 30 mins x3?

Thank you x

[ju-ju- Graduate10]

It sounds like your goal was to run for 30 minutes three times a week, and you are doing that...... there is no need to do anything more unless you want to aim for something new. There are lots of things you could do like introduce an interval session once a week if you want to get faster, you could work up to running for an hour ( I run a plan which gets you to either a 10k or a 60 minute run over 8 weeks), or you could work on getting that 5k for your weekly runs. The world is your oyster.... whatever you do, keep on running and enjoying it 😎

[Maz1234]

I would get comfortable doing 30 mins running I wouldn’t worry about pace at all it does tend to improve on its own . After that the choice is yours that could be stick to 30 min runs or go for 10k or even further. Good luck with whatever running route you decide to take.

[Bladerunner2049 Graduate10]

When I initially graduated (1st November 2019) I was a bit lost at what goals to aim for next. In previous years as soon as I graduated I aimed for 10k but pushed myself too hard and got injuries (this happened twice over the past 10 years). This time around I'm taking it easier. I did the consolation runs, 5k 3 times a week (or at least twice a week) Christmas and my 50th birthday did get in the way. I listened to Laura for quite a few runs, just redoing the W9R3.

Now I'm happy to run without her. My weekly goals are to run 3 times a week, my monthly goals are to run 50k in total. By Easter I want to run 5k in under 30mins. This year I want to run a park run.

Goals are important, it will motivate you. Have one for each month with maybe a goal for 3 months or 6 months time too. It can be as simple as running 30mins three times a week, then maybe one of those runs is a full 5k regardless of how long it takes. You'll find after a few months all of the runs reach 5k. Then decide if you're happy with that or if you want to extend to 8k for one of the runs, with a 6 month goal of a 10k. If that's what you want to do.

Whatever goals you choose, make them achievable, have a mixture of hard and easier goals. Have weekly, monthly and quarterly goals. Keeping to a routine can be a goal, as can running 5k in under 30 mins. It's up to you.

Enjoy your new found skills

[PolicefoxLyn]

Thank you all, you've been so helpful and I read around a bit about consolidation.

I'm going to take the pressure off myself and just get some runs in for a while and see where that takes me.

Thanks again x