Hi Everyone

[alpacagirl]

Hi! CMoi suggested I check out this forum and The Magic Plan - I didn’t realise you could do a 60 minute plan instead. I have got up to 52 minutes so far but am very slow and I think 10K is probably out of my reach. I completed C25k in February (for about the 4th time but by running more slowly I have kept it up and am enjoying it this time) and have been slowly increasing my running time since then. I have kept up the 3x a week runs + some other strengthening exercises. My 5k time is 40 minutes and I would love to get a little faster. My usual route from home is a little hilly and I am 63 and only 5’2” ! I have downloaded the plan so hope to start this week.

[AlMorr Ambassador Graduate10]

Welcome to Ju Ju's Magic 10, like C25K you can repeat as many runs and weeks as you like, it is possible that you will be able to run a 10K eventually, but first try to run for a hour, not a 10K but run slowly for 60 minutes following Ju Ju's plan, good luck👍🏃🏾

[alpacagirl 60minGraduate in reply to AlMorr]

Thanks AlMorr I am relieved to see that there are two shorter runs and one longer one each week!

[CBDB Graduate10]

My personal feeling and experience is: Slow is good. I am even slower than you, graduated C25k in June 2020. Initially I also had qualms of moving towards 10k.

But I slowly increased to 60min, and from there to 10k via the Magic Plan. I’ve only run 10k once now but do 8ks now regularly and the one off 9k. I am about to integrate 10ks again here and there.

It takes me 2 hours to run a 10k, so I use a hydration belt that others would use as part of their half marathons.

But I can run 10k, very slowly but steadily.

So as long as it feels good, I’d suggest don’t think speed is a barrier. My long runs are delicious, enjoyable and slow. Others can run HMs in the same time, but I am happy with where I am.

So in case this reassures, hope it helps for you to carve a way forward!

[alpacagirl 60minGraduate in reply to CBDB]

That’s so helpful CBDB - I will aim for the 60 minutes using the plan then see if I feel able to aim for 10k 🙂 It is reassuring to know that slow is good - I definitely stop enjoying it if I try to push myself too much😅

[SueAppleRun Graduate10 60minGraduate]

The 60 minute plan is great I did that and then the distance plan, we are slower than you and I’ve run a couple of 10k now, both of us are 65 so won’t get much faster but we enjoy being able to run. Have fun with the plan

[alpacagirl 60minGraduate in reply to SueAppleRun]

Thanks WillowandSola I am pleased to find the 60 minute plan as I had discounted the 10k plan thinking it was a bridge too far!

[SueAppleRun Graduate10 60minGraduate in reply to alpacagirl]

I really wasn’t aiming for 10k it just happened one day

[Oldgirlruns Graduate10]

Welcome to the bridge alpacagirl! I’m pleased you’re enjoying the magic plan - don’t worry about whether you can do 10k. I’m very slow too, even slower than you at 5k, but I got to 10k eventually. Took me forever mind you but I got there! Enjoy 60 minute plan - I’m on the IC at the moment but may well have a go at it as soon as I’m running properly again!

[alpacagirl 60minGraduate in reply to Oldgirlruns]

Thanks for the encouragement - sorry to hear you are on the IC - hope the injury improves soon. I’m in awe of you all getting to 10k!👍

[Cowladyrunning Graduate10]

Well done for keeping running. I repeated lots of both the couch to 5k and then the juju plans. In fact I started on the distance, realised I wasn't ready so did time first.. then distance! You can do it!

[alpacagirl 60minGraduate in reply to Cowladyrunning]

I definitely don’t feel ready for distance so the timed magic plan is perfect for me. I love to hear about others’ running journeys especially the struggles - thank you 😊

[Knitruntalk 60minGraduate]

Well done on what you have achieved. I am 65 and like you run slowly. It is what enabled me to complete C25k 18 months ago. Since then I have just enjoyed being able to run for 30 mins or so a few times a week. I have recently tried running for longer and twice have found that I managed to run for an hour or more. Not planned, and each time it is when I have just plodded at my natural pace, slow, and then slower still on any steep bits!So it is possible, as in C25k you need to run slow enough to keep going for the duration of the run. Focusing on the duration of the run, rather than distance or speed, got me through C25k .

Good luck

[alpacagirl 60minGraduate in reply to Knitruntalk]

Thanks for the encouragement - yes I am learning to run even more slowly so I don’t run out of steam - I must confess I walked up a particularly steep hill on my last run (the sort that has black arrows on the OS map😂

[Knitruntalk 60minGraduate in reply to alpacagirl]

I don't blame you . I live in Norfolk so we don't have hills like that, only gentle inclines and I struggle on some if those

[Fionamags Graduate10]

I'm another fan of the Magic Plan and like others, I did the timed version first then switched over to the distance version. I am (was) roughly the same pace as you and one year younger so you can definitely do it too!

[alpacagirl 60minGraduate in reply to Fionamags]

Really nice to hear from someone at similar age and speed Fionamags - very encouraging.

[LottieMW Ambassador]

Welcome!

The timed plan is a lovely way to increase your running for us slower mortals!🐌

I didn’t start running until I was 65, last August. I graduated C25k with a distance of 3.34km...so not a speed merchant!😊

After consolidating with 3x weekly 30 minute runs, I started the timed Plan. On NYEve I completed a 60 minute run, covering 6km...it was a hilly lockdown run...some walking was involved!😉

I then started the distance one. What I found was that once I started hitting the much longer distances, I needed more recovery time...ended up with 2 or more days between runs...so only running twice a week. I ran my first 10km (Another Lockdown route) 7 months after starting C25k in 1:35:52. I’ve run another 3 since then.

I tend to run 2 or 3 times a week...always including a 5km, which is now my “standard” run 😄 and a shorter one for some “speed” work. 😳

My current PR for 5k is 41:28.

You can do it! Happy running 🐌🐢🏃🏻‍♀️🥰

[alpacagirl 60minGraduate in reply to LottieMW]

Thanks for sharing your story - so encouraging. Glad to hear someone else did some walking on hilly bits😉. I feel the 60 minutes is doable, then will see how I feel about 10k. I am interested to know what you do for your speed work run - do you do intervals of some kind?

[LottieMW Ambassador in reply to alpacagirl]

There’s lots of things possible...I’ve slow jogged/run W1 of C25k instead of walk/jog...or there’s the Nike Run Club App...there’s short runs and Fartleks, or there’s JogRunSprint (another App), or the NHS Steppingstones.