So I graduated c25k 3 runs ago. First run after, I really pushed myself to do 5k, which I achieved in 36 mins but I struggled! Next run I thought I’d try again but changed route...route was awful, I was too hot and probably started too fast so I gave up after running only 13 minutes 😩 Last night I decided to go back to 30 minutes, so I did and my time was OK. I was just over 4K so maybe I should have kept going to reach 5k.
Does anyone else get like this? I’m tempted to go out again tonight to do another 30mins and see if I can push to 5k again. Do you run daily?
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Robo20
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I run every second day, or 3-4 times per week . I had an awful run this morning, I was dehydrated after a few too many whiskeys last night with my neighbour. I did 3K and then 2K. Normally I run 5K in anything between 27-29 minutes. Not today.
I used to feel like that before graduating and shortly after, if I had a poor run I wanted to go out the next day to put it right. But advice on here is to stick to the rest days and put a poor run behind you, we all have ones that don’t go as planned.
Apparently, the most common time to get injured is in the few weeks after graduation. I wouldn't run on consecutive days yet, let alone twice on the same day!
You have to practice patience. Mix up your runs. Try some intervals, hills and a slightly longer run - no more than 10% increase at a time. And watch some videos on the YouTube running channel on running form. I found that by concentrating on form, my times improved without me even realising.
I'd go for duration over distance every time. You really need to develop running legs before going all out for speed.
You're trying to improve from 7.5 mins per km to 6 mins per km. That's a 20% improvement. It's not going to happen overnight. It's a bit like Kipchoge saying "OK. I've done the 2 hour marathon. Tomorrow I'll do it in 1 hr 36mins."
Keep running 3 times a week. Keep one of those as a long run of 5K at an easy pace. Maybe increase the distance a little (Max 10%) each week. In a couple of weeks have another go for a 5K time.
Why not aim for 5.5 next time? But slow down. Long runs should be at an easy pace. What we do is long distance running. Not a couple of laps around a track.
Just let it build over time, I didn't get below 30 minutes until around my 40th attempt and it was only when I was running 8-10k regularly that my speed over 5k noticeably increased. The harder you push, the greater the risk of injury, but I think a lot of folk on here will say that the way to build speed is to build strength and stamina first. It worked for me.
I run every alternate day to reduce the risk of injury. The hot weather will have a huge impact on your running and you are still a new runner. Celebrate what you’ve achieved so for, it’s wonderful. Slow down in the heat and you’ll soon run 5k comfortably. Plenty time to increase your speed. There is no special prize for running fast. Happy running 🤗
I’m going to try getting back up to 3 runs per week. 1 at my natural 5km pace (33-35 mins) , 1 longer slow run, and 1 intervals or hill sprints. I’m also going to try some strength training and losing some weight, as I’ve been gaining weight over the last year. Let me know how you get on, are you on Strava?
I’m on the Nike running app. Will do... when I looked at the plan on here it looks like week 1 as I’ve dine the short run, a 30 mins, so I’ll do a 35 min tonight.
Running for 30mins is a great achievement and is something to be savoured for a while.
Like you, I had to run past the 30mins to get to 5k. I made 5k my target and insisted on running it 3x a week. I felt ill at the end and my ankles were telling me to stop. Which I did.......for too long.
I now run without a watch or tracker. I have discovered running in woods (fab in the heat), up hills (took a while) and across fields. I have no idea how far or how long it takes but I am enjoying just being able to run.
I might try a target again at some point but my advice would be to just enjoy your achievement, you have worked hard go get there.
hi robo20 i completed 3 runs ago to im averaging 4.4 k in 30 mins im trying to push myself to 5 k ill just take what ever time to do it it will come just enjoy the runs
I completed c25k about 18 months ago but got nowhere near doing the 5k. I now do regular 10s and was running 5k per day during lockdown in my garden to get to 100k for a local charity. I may have just squeezed a sub 30 min in the other day but my norm is 5k in about 32/33 mins.
When I first completed the program I consolidated the 30 mins for a while whilst still using Laura and music to get me through. After a while I started doing a couple of mins extra and then I used the 5mins cooldown time as running time with a cool down walk to follow. I just found it gave it a bit of structure, worked for me.
So in short I suggest you consolidate, then extend a little, concentrate more on extending the running time, the distance will come. Also slow it down a little, it will make the extending easier.
Congratulations on achieving C25K! I think we all have days when it goes well and days when running is more of a struggle (I do, anyway!), and there isn't usually any obvious reason for it. I don't run 2 days in a row - I cycle or do strength and flex on the days between. I'd say don't expect too much of yourself - running for 30 minutes is great, so build on that and try running say 35 minutes next time but forget about the distance - that will come as you progress. Happy running 🏃♂️🏃♀️🏃♂️
Hi, I graduated C25k in Dec 19 .... and have run 3/4 times a week since .... this month have done first ever 10k distance ... 66mins but not non stop. I now run 36 mins non stop and this is 5k, my last parkrun was 37:53, it has taken 6 months to get from C25k (30 mins non stop) to 36 mins non stop, slow and steady the 10% advice is good ... take time, key for me was to run slower but longer.
Thanks everyone. I went out tonight and put 30mins as my target, felt ok so kept running to reach 5k. 38 mins this time, didn’t stop at all so I’m happy with that ☺️
I like the nhs c25k plus podcasts for short runs there are 3 speed stamina stepping stone
Then after seeing on here the audio fuel rollercoaster 40 minute run with different speeds for each track which is good tho does not include warm up so you need to do that yourself eg over the first track
Mix up during week 30 to 40 minutes and saturday morning try to go long and slow. So keep going for an hour (might include a minute or two of very slow or walking bit) but that was after building up gradually adding few minutes each time each week getting longer.
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