Post 5k graduation

[SpongePot]

ciao!!! I graduated Saturday fromC25K and this morning I start my consolidation but I needed to reach that famous 5 K and I did it!!!!

So happy it was an important goal and I was not tired too I could carry on but I learnt that I was already pushing .. need to be patient .. so happy guys ..for many a small thing but for me that I couldn’t run for more than 3 min it is a huuuge achievement .. so happy !

[Grannyhugs Graduate10]

Brilliant effort, congratulations reaching 5k. Have fun finding new 5k routes. Happy running 🤗

[damienair Administrator]

Huge congratulations to you on reaching 5K and on your recent C25K graduation. Enjoy running away without any plan for a few weeks. Consolidation runs are basically just 5K runs done 3 times per week for about 6-8 weeks. After that you can decide to do what you want, concentrate on faster 5K or move on up to 10K.

I graduated over 3 years ago. I love 5K distance and run 5K over 90% of the time. I use 10K training sometimes so as to improve my 5K endurance.

Enjoy,

Damien

[SpongePot in reply to damienair]

Thanks damienair today I run 8 minutes more and I feel I could run for more but I was worrying for my knee as I had problem back in April and I still do exercises everyday. I am happy to reach the 5k but worry of overdue as I am competitive with myself . Any advice ?

[damienair Administrator in reply to SpongePot]

Just build it up slowly. Your a new runner and you have to build up your running legs. Just work on getting comfortable running 5K for about 8 weeks. Then if you want to move on to longer distances do it slowly.

I got to 10K by running 5K x 3 times per week. I then picked one of these 5K runs and used it as my long run. Each week I added 500 meters onto my long run. It took a couple of months but I got there injury free.

I love parkrun and ran it most weeks before COVID-19 put an end to it. It’s great for working on 5K PB’s. That kept my competitive side happy. Running is great and you only compete against yourself. Enjoy.

Damien

[ForestGrump63 60minGraduate]

👏👏👏👏👏

[BowlingT]

That’s fantastic well done! I’m on my 5th consolidation run today and I can still only just make it to 30 minutes !

[SpongePot in reply to BowlingT]

Try to slow down and work on your breathe

[SpongePot]

Thank you , Monday I run for 8 minutes more because I want to reach the 5k and my pace and breathing is improving I think. I like the idea to add the 500 metres as I want to build up slowly as I am scare of injuries , great tip!