Stepping stones

[Tigger64]

Hi, Sorry long post. I was never known for my brevity. don’t post much but read the inspiring posts here frequently. I am 55years old and was a size 20 weight 90kg. I started a weight loss program using the free My fitness Pal app and 18 months ago in Jan 2019, I started C25K and managed my 5 k by May and graduated but i made a beginners mistake trying to push myself harder and faster and ended up giving myself a hamstring injury. To the physio over last summer whilst with the physios blessing dropping runs to slow 20 mins runs 3 x per week. Much better by September when I started C25K program again from the 20 min run stage but very cautiously repeating each week 3 times before moving on to the next week. This helped me a lot especially rebuilding my confidence and stamina.. I graduated again but still hadn’t got to 5 km in 30 mins. I increased by 1 min per run , again repeating each weeks runs twice now and finally managed my 5 km at just over 35 mins. I wanted to move to 10K and tried 1 app which I couldn’t get on with and then was told about Ju Ju’s magic plan which I used. In May exactly one year to the day after I graduated C25K the first time I ran for 10km in 75 minutes. By now I am a Size 12 and 66kg. I continued to run and mix up my training sessions , they are all at least 35 mins as that is my 5 km time. I have since run 10km twice more this week on Mon and Wed with a 33 min run yesterday, my PB 5km time. My 10 km time has improved from 75 mins to just over 70 minutes. My aim at the moment is to try and improve my times to running 5km in 30 minutes and 10km in 60 minutes without injury. I always hydrate and stretch before and after running. I read about the stepping stones and stamina runs. Where can I find out more. I don’t mind going “ backwards “ to go forwards as that helped before. I think I am naturally more of a distance runner as I find the first 20 minutes the hardest. After 30 mins I just seem to keep on going. Thanks for any advice.

[SUEHANDLEY6]

Hi, have just completed my C25K yesterday I am drawing in advice and warnings on what to do and not do, so thanks for posting. Re stepping stones and speed they are podcasts - look for NHS choices- couch to 5K+. Not tried them yet as I need a few weeks of gentle running first. Like most people not running 5K in 30 minutes but I don’t care yet.

[Tigger64 in reply to SUEHANDLEY6]

Thank you. I will have a look at them. I always need to have a goal to keep me motivated. Well done on achieving C25K.

[Hidden]

I like long posts and this was a cracker. I think you are doing really well. By the way I'm no expert and have only been running 8 months. There are brilliant channels on YouTube: The Running Channel, Global Triathlon Network (GTN) and The Run Experience. Have a look at those as they are both inspiring and give advice on running weeks and what they can look like. A shorter faster one, less than 5k maybe, a mid interval type run and a long slow, emphasis on slow is a good starting point. Check it out as they are awesome channels. Hey, you're doing great!

[Tigger64 in reply to Hidden]

Thank you GTFC. I will take a look at the channels you suggested.

[Couchphoenix Graduate10]

Great post Tigger64......well done you 👍you’ve done brilliantly, I’m considering Ju Ju’s Magic Plan, I’ve been running 5k and PB is 31:14....I want to get 30 or under.....I’m 55yrs old too and probably fittest I’ve ever been I was 16 stone 8 and I’m now 15 stone 1.....my jeans actually fit now 😄👖 I think my next goal will be 10k, good luck with your next challenge.

[Tigger64 in reply to Couchphoenix]

Thank you.

[Tinytears60 Graduate10]

I stumbled across your post cos I’m trying to find out about stepping stones - your post popped up!

One word.... initially.... Wow-

👏👏👏

That is SO inspiring!

- Size 20 to 12

- Running C25K and in fact running 10k

I am on C25K and I know how much effort and determination is required... I’m making tweaks to my diet so not as good as you have been but I am blown away by your post!

You must feel a million dollars ( ££ dunno why dollars!)

But if you don’t ... then you should!

That’s one hell of an achievement.. I’m proud of you so you just gotta be proud of yourself!

[Tigger64 in reply to Tinytears60]

Thank you Tinytears60. I have so much support and love from this forum. You can definitely do this. After reading all the responses , I think I am going to start the Ju Ju Magic plan and work through that, repeating each week twice if I need to. I am finding that the more I run, the better my times get. My new goals are to a ) try and get to running 5km in 30 mins b) try to run 10km in 60 mins c) progress to 15km. Now I have a goal, I am happy and it can take me a year or 2 to complete, I don’t mind because every day I run, I am doing better than I was 2 years ago. Sending you lots of love . Keeping going, you are almost there.

[Tinytears60 Graduate10 in reply to Tigger64]

You’re doing bloody brilliantly!

And surprisingly after my week 1 efforts so am I

I just love this forum- for me it’s as important as the running itself and have to say the people are just second to none! So supportive!... our running family! 🏃🏽‍♀️👏👏

You will smash those goals- I know you will and I will look to you for inspiration x