Having completed c25 I’m working through the 12 week consultation programme - just starting week 8 & am starting to feel I’ll never progress, unfortunately my lethargy is coinciding with lockdown easing & other priorities kicking in
I’m just about managing 3 x 30min runs each week, I recently bought an Apple Watch & was chuffed to see I’m running further than I thought with the phone but I’m still around 2-2.5miles max
I’m 63 an unpaid carer (family) & a part time self employed gardener and soon to be back to being a ‘hands on’ Nanna
Just wondered if anyone had similar experiences with their running & can offer encouragement?!
My goals were, to complete the 12weeks, reach 5km in 30mins & ultimately run for 60mins - don’t dare think of a distance for that yet! Before I’m 65 😊
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Jacqx
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Sounds like you are doing the same thing day in day out which would be quite boring. 12 weeks seems a long time to consolidate and do the same thing every run. Why don’t you start the bridge to 10k (or one hour) programme? Running requires variety. Different length runs, different places, different paces, flat runs, hilly runs, trail and road. Mixing it up makes it more interesting. Also listen to a playlist, the radio, podcasts. Increasing distance also improves your pace. But go slower on the long runs. In fact 80% of your running should be done at a very easy pace. Good luck.
It’s already amazing that you are putting in 3* 30 per week already !! Well done ! I don’t always manage it. I agree with Tasha99 though - try some ways of making it more interesting - maybe do some shorter runs aswell ! Don’t know if you are using podcasts by the NHS C25k+ are very good - I found them a revelation after completing C25k - there are 3 different ones - if you can stand the music !! And I don’t know how fast you are but getting to 5k under 30 mins has never been my goal and I’ve never achieved it. I went with trying to increase time and distance rather than speed - and in order to run longer you have to go slower. It might be more achievable to set different goal, that way you might feel more motivated. Whatever you do, be kind to yourself !
I think you are doing amazingly. ⭐Which consolidation programme are you using? 12 weeks seems an awfully long time to consolidate C25k, which may be what is causing your despondency. Please, please don't make driving towards a goal of a 5k in 30 minutes your one and only target - it is possibly holding you back. So few members of the forum ever achieve that.
At the end of C25k I was still short of that elusive 5k and I did get a little hung up about it. With the help of roseabi and the support of forum members, who gave me some great advice to achieve 5k, I was encouraged to cross the bridge to the 10k forum and from there I opened up a whole new running journey. I've since run a huge variety of runs, found and completely fallen in love with running trails through woodlands and heathland commons and steadily built up, first to 60 minutes and then to 10k - both using the timed and distance versions of the Magic Plans. To date my fastest 5k remains around 36 minutes and I am very happy with that.
Adding variety to your runs and exploring new routes will help you to find that motivation again. Try Nike Run Club or Run Keeper, even Zombies Run! for fun. You have a great base to work from and have clearly got the drive. Mix things up a bit and go off plan to discover new things. Good luck. 😊
I can only dream of 5k in 30 minutes lol. Seems some of us are gazelles and some of us are less genetically suited for "speed" :)So, I get my kicks aiming at stamina and long distances - I'm hoping to do my seconf FM in November, first was last November. This isn't too overwhelming, but still challanging
The other thing I do to keep things fun - I record BBC 4 radio dramas, free audiobooks from Youtube and documentaries from both. If a programme isn't over when my run is - the "what happens next?" is another motivation to go out the door next rum and listen to more
And - for those on Bridge snd Marathon, we have the virtual COGH team run, a lot of fun and every run or walk counts
It is hard sometimes even after five years, and loving it, to go out sometimes. But, reality is we are humans and not machines There are days I so tired by the time I get home it would be stupidly stubborn to run - and bound to generate unhappiness rather than enjoyment.
So, as well as with my running I also take it slow and steady with myself - and try to keep a sense of fun on at least some level
I certainly do miss the "Live" events - but I also keep in mind that when this darn Covid is quelled there will be lots of fun races and that is worth keeping in shape for
I hope all this is of some help to you, and my best wishes for many happy miles in your future
Hi Jacqx , I agree with the others - mix it up! I have the boredom threshold of a hyperactive gnat, so l moved on to the Magic Plan very quickly after a couple of weeks of consolidation runs, none of which was 5k. In fact I got to 10k before I managed a sub-30 5k. Don't let running become a chore - have fun, and I think you'll surprise yourself!😀
Hi Jacqx, I did actually do the 12-week plan and I loved it, I have to admit. But the exploration of new things certainly happens more within the Strength and Flexibility programme.
If you wanted to continue on it, you could slowly increase the time of runs. I actually increased it by 5 min every 2 runs and managed 60 minute runs not soon after finishing the 12 week programme.
Also at week 10 (just 2 weeks from where you are), the programme introduces the stepping stone podcasts, also known as C25k+, designed to provide some further training.
It sounds like you are doing so well. But everyone is different. Lengthening your runs timewise might be something to consider, maybe.
Big thumbs up! Well done! Hope you find a way forward!
Also, think of the benefits of each and every run. Time outdoors, fresh air, clearing your head, strengthening your lungs, strengthening your bones, improving your cardio and immune system.... it’s not always about faster times but focusing on the benefits to your whole body from each and every run.
And another thing... the jobs that you listed there, carer, nana etc... all emotional-giving jobs. Getting out for a run will help you de-stress and re-charge. It’s not selfish time but time that you are investing in your mental and physical strength.
Great to hear thank you yes I’m enjoying working through the programme just felt I should be a tad faster by now & starting to think I’d reached stalemate & what next I like the idea of increasing time every 2 runs
I would never have got this far without this site & inspiration from others I appreciate your reply thank you
Remember, although getting older beats the alternative that eventually the most elite of athletes has to learn to just 'do' without expectation of getting 'better'. Those of us who have started working on our fitness later probably don't have to confront it as soon as they do! You've had some lovely suggestions. One of mine is to spend a lot of time with an OS Explorer map which really whets my appetite for new but local places and views, making the run not at all about distance or pace... except to achieve that other bigger goal.
Another voice here suggesting varying your runs. You don't have to do 30 minutes every time.
One of the simplest things to do is Fartlek intervals: as part of your normal run pick a landmark (eg. a lamp post) a little way ahead and run towards it at a different speed (faster or slower) and then continue running at your original speed once you've reached it. Do this as much or as little as you like.
When I feel out of sorts with running I pick routes that I will love. Over the fields, down dales, through woods and golf courses. I go places where I will enjoy being outdoors and let that be more important than time or distance. I take my time. In respect of lethargy which I suffer from a lot, I challenge myself with local hills. There is nothing like succeeding at a hill for shaking it off and feeling great! With these aims I've got myself up to 11km again lately and in a very casual no pressure way. I think if you put enjoying it to the top of your aims the rest will follow. Good luck!
😊I chose an easy route today to make sure I at least did a run Thank you for your reply I enjoy the countryside & also seeing front gardens ‘spring’ing into life
I agree with everyone above. Sounds like it's time for a change! I used the C25k+ podcasts for a bit as well and they were good for mixing things up a bit. But you should definitely think about doing the Magic Plan - I did the same as Delly-Dot and started out on the time version to get to running to 60 mins and hit 5k along the way. (i've managed 5k in just under 40 mins...) Then once I got to 60 mins, which for me was 7k, I then picked up the distance version of the plan and carried on to 10k. Whatever you do, mix it up and have fun!!!!
Hi there, Im sure lots of other people included myself have gone throught same, so don't worry - honestly, before you know it, you will be looking back at your runs, surprising yourselg how far you've come on and feeling proud!
I would agree to some of the other comments on here, maybe mix your runs up a bit. I completed C25K last July and then did the NHS consolidation runs and the JuJu's magic plan for getting to a 60 min run and then to a 10Km and honestly never thought I'd do it. I love Nike Run Club app, there are so many guided runs on there and will all help with motivation and encouragement,plus Zombies run is a good laugh while motivating you to run. I do my zombie runs when its dark, certainly makes ,e keep running then!!. I can't believe I now consider 35mins a short run, I love doing 10km runs and run in the wind and rain, last May I couldn't run longer than 5 mins, so give yourself a break, be kind to yourself and you'll get there Im sure!
You’ve no need to feel despondent Jacqx you’re a good consistent runner and you’ve got a lot on your plate by the sound of it, part time gardener and unpaid carer are both physically demanding, maybe you need to cut yourself a bit of slack ✂️
Have you tried the Nike Run Club App Guided Runs ? You may enjoy those and they help you increase your distance. It’s nice to have a friendly Coach giving you words of encouragement and things to think about on your run, it makes them much more enjoyable.....give it a go 👍
I think after 8 weeks of 3 x 30, you have definitely consolidated and are ready to mix things up a bit. There's JuJu's 60 min/10k plan on here. I followed the time plan to 60 mins (which for me was ~8k) then dropped back a couple of weeks and went on to 10k.
If you want to work on pace, what I do occasionally is use the C25K W1R1 podcast, but instead of doing walk/jog, I do jog/run. I don't do it often, but it just adds some much needed variation.
I would maybe also just try a few runs just for the sake of the, Turn your watch off, just follow your nose and see where it takes you, forgetting about pace and distance entirely.
The whole "stay local" thing doesn't do much to ease the repetition either, but hopefully things are easing a bit (or will soon) and we can start looking at new trails a little further afield.
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Starting to get there at last!
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Just a little advice...
Can't get Parkrun 5K under 30 mins😕
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