Building on c25k

[Natedog1805]

Good Evening all. I competed the c25k a couple of weeks ago. I have done a few runs since graduating and have been doing a 5k every time. I got a few pbs but over the last week Ive hit a bit of a wall. So I did a post and got some brilliant advise. Basically I need to consolidate for next month and dont worry about my pace. So I will do is 30 mins runs for next month and not worry about doing a 5k every time. After this month Im going to start the coach to 10k app and see how I get on. I look forward to posting on here and hearing from other people. Any tips or advise is always welcome.

[JaoJao Graduate10]

It’s good to do a few weeks of consolidation, basically repeat W9R3 and really enjoy it, don’t put pressure on yourself for time or speed, that will come over time.

I would recommend the stepping stones podcasts too if you want to mix it up agains, they offer 3 different runs (stepping stones, stamina and speed) and are great runs for new graduates. I’m using these at the moment as I hit a wall too

[Natedog1805 in reply to JaoJao]

Thank you for the message. Where can I get the podcast?

[JaoJao Graduate10 in reply to Natedog1805]

Do a search for ‘stepping stones’ in podcasts. You will see ‘ NHS choices’ branding, it’s an orange icon.

[Dexy5 Graduate10]

Good idea. Use the consolidation runs to try different routes and terrains and most of all enjoy this new found running thing.

[Natedog1805 in reply to Dexy5]

Yes I will. Never thought I would get into running but I have really got into it. Thank you for your message.

[cheekychipmunks Graduate10]

Well done Natedog. It sounds like you’ve really embraced running and have done brilliantly so far. 👏👏

Obviously there will become a point where the PBs get less frequent, but that’s ok. You can mix it up and either sample trail running (or road running if you’re already on trails), gradually incorporate interval sessions, try hills ..... the running world is your oyster.

You could also register for Parkrun if you fancy it and you have a local one. They’re not running at the moment due to you-know-what, but they’ve introduced (Not) Parkrun instead and you can run or walk your 5k and log your time. It’s purely for fun and who knows, once PR reopens for real, you might find yourself addicted like millions of other runners! 🏃‍♀️🏃🏃‍♀️🏃🏃‍♀️🏃🏃‍♀️🏃

Whatever you decide, happy running! 😀👍

[Natedog1805]

Just completed my first consiladation run. Was nice just ran at a nice pace didnt check my strava until completed 30 mins. Was surprised I did 4.3K as this is around my normal pace but at no point did I push myself I just wanted to complete a 30 min run.

[Runningfit Graduate10]

The c25k+ podcasts are really good.

Maybe try each week one shorter faster run or use the speed podcast it has fast bursts then slower

Onex30 minute

One longer gradually build up 31 then 32 then 35 minutes etc without worrying aBout speed

[Natedog1805 in reply to Runningfit]

Thank you I will definitely give these a try.