New here.

[2bon]

Hi all, I finished C25K a few weeks ago and so currently in consolidation phase. I’m 68 and never imagined running. I don’t really plan on a 10 k, I just want to be able to run a 5K. I followed the C25K carefully and generally felt good. But my pace is so slow it would probably take me almost an hour to get to 5K. Currently, about 32-33 minutes is the longest time I’ve run. Any tips for what next? I’ve used the first Laura podcast (post C25K). Thanks for all the support!

[Grannyhugs Graduate10]

Congratulations on graduating, I hope you feel very proud. We don’t judge people on speed here, just achievement. Every run complete however long, whatever speed, is an achievement. Many people use ju ju’s plan to move to longer running - use it to get either to 10k or 60 minutes - there’s a badge for both😀. Happy running 🤗healthunlocked.com/bridgeto...

[2bon in reply to Grannyhugs]

Thanks Grannyhugs! I did (and do) feel very proud. I looked at JuJu’s plan and ran a 15 minute run yesterday. It was perfect as it was just such joy that I felt happy and full of energy for the rest of the day. Mixing things up was just what was needed.

[Grannyhugs Graduate10 in reply to 2bon]

Brilliant news, I felt at your stage the plan gave the ok to mix up runs and do short as well as long after all those weeks running longer each session. 🤗

[hamit Graduate10]

Ok what worked for me....

Hello Youngster.

Slow and easy, if the snail doesn't overtake you you are running too fast.

1.Run well within your capabilities.

2.Run to finish what your target it, I call it shuffle speed, speed comes much later.

3. Don't overthink it.

4. Yes there is that program and this program but at the end of the day it really up to decide what you are comfortable with so vary your recipe for a while, different durations and different distances. I settled on one longish run and two short runs a week.

5. Distance and speed come later it just takes a bit of time to build up the endurance.

6. You are a runner so run and enjoy.

👍😎

[2bon in reply to hamit]

I love the “hello youngster” 😂. And such good, organized advice. Thanks Hamit!

[OldSpeckledHen]

Congratulations!!

I graduated end of May (didn’t actually get to 5k - just 30 mins non stop) - but during consolidation runs it happened quite by accident!

Just enjoy your new found freedom! It’s an amazing feeling!

[2bon in reply to OldSpeckledHen]

That’s lovely that your 5K happened by accident. Your advice about enjoying the freedom rings true. I ran a 15 minute yesterday as part of juju’s plan and it was perfect! So, I think I’ll just experiment with different things for awhile. Thanks OSH!

[ForestGrump63 60minGraduate]

After 6 or 7 30 minutes consolidation runs over 2 weeks I took 5 minutes off my first run and added it to my last so 25/30/35 for that week. I did the same the following week, so 20/30/40 for that week. This gave me more km covered within my 90 mins per week for my consolidation month. I managed to cover 5k in the 40 mins. You could continue on 20/30 and keep adding 5 mins to the last run until to get your 5k?

[2bon in reply to ForestGrump63]

Love your name 😂! Your suggestion seems like a really good idea. And 5K in 40 minutes is great - congratulations! Thank you ForestGrump!

[ForestGrump63 60minGraduate in reply to 2bon]

Thank you and you’re welcome x Slow right down for the runs though, especially the extended one. Even slower than c25k

[Gwyrdd 60minGraduate]

I do agree with all of Hamit's points., I am 74. My pace is my own, nobody else's, and I love it the way it is. Tip? maybe try to increase the minutes - just one minute every run. I am a fan of run, walk, run. It seems to help rejuvenate my legs for 30seconds and it doesn't seem to affect the final pace much, a tiny bit faster sometimes. But that is just of interest as I don't intend to go faster at the moment, there is nobody chasing me. I try to think of every run as another 'legs mile' and I'm desperately trying to avoid getting a pulled something or other and having to start again . Congratulations of what you are doing , your legs will thank you.

[2bon in reply to Gwyrdd]

Can’t believe you’re 74, Gwyrdd! I hadn’t thought about - actually hadn’t “given myself permission” - to do any walking, but that makes sense. Just being much more flexible about what I’m doing - perhaps adding a minute from time to time, as you suggested. I ran a short run - 15 minutes - yesterday and it was so fabulous I felt energized and happy for the rest of the day. Thanks again for the support Gwyrdd and good luck to you.