I've been consolidating a lot since completing C25K so I'm only half way through the 5-10 programme. I understand the jog steady fast concept and the purpose but I can just about do jog and steady!! It's the first hurdle I've come across on this journey and has me reflecting on whether I want to run 10 k or an hour. I have enjoyed my mix of 30 up to 45minute runs at my steady and slow pace! Any thoughts. Should I keep repeating week5/1 and 5/2 intervals
However, this view this morning can't help but motivate and make me stop to take the photo! Cheers.
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Chinkoflight
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Well done with your progress!Are you following ju ju's magic plan ?
Your best progress will come by running 80% of your runs at a conversational pace , if you can also get a few quicker runs in as well then great .
A lot of people start with the 60 min plan and then switch over to the 10k plan .
I personally didn't follow either, I just added distance to one of my weekly runs and I remember when I first run for an hour thinking do I want to get to 10k or is this enough but then made 10k a few weeks later .
After a while , 10k became my favourite distance .
As long as your enjoying it , that's the main thing ! 🙂
As you know ( I think) I have graduated twice before and am now on my third C25K. Building up after injury. I am not a mad keen runner - I run to stay fit and for my mental health. After I graduated I did Ju-Ju's Magic Plan and went for the 10k. I ran a charity 10k with my daughter (well, I started with her 🤣) last year. I absolutely loved that. I am not a youngster - as my name suggests. I completely tire myself out if I do too much. I just want to enjoy the views and the weather. I suppose it depends what you actually want from the running. If you enjoy 30 - 45 minutes why don't you just stick with that and who knows? You might just run faster or longer without even realising it? Sorry for the ramble!
Well I do have great scenery from my front door, always liked walking but getting up 3 days a week early, rather than listening to Radio 4 with a second cup of tea is an absolute joy! Running has been one of those 'I wish I could' things all my life and discovering 'yes you can' through C25K has been a gain that I don't intend to lose until stopped in my tracks. Thanks for the reply I think I'm happy to run slow taking the advice no pain no pain throughout C25K. So I guess asking the question with help has helped me find the answer! 😁
I am like you - when I saw the promotion for C25K with a man saying 'if I can, you can' I thought 'now's the time!' My friend ran and I always thought 'I wish I could run' and now I do. It was the same when she ran 10k - that was a challenge. But I took it at my own pace and if I struggled I dialled it back - after all it is supposed to be enjoyable! Slow and steady wins the race 😀
Well done on your progress to date, you have overcome so many obstacles.
Not all of us are built to run fast. When we start to compare ourselves to others and think about what we 'should' do rather than what we have achieved to get to where we are we run the risk of becoming so disheartened we do nothing.
Why do you want to run fast? Is it because you want to or because somewhere an unwelcome voice is telling you that running is all about going faster? Unless it's really important for you it may be better to just continue with jogging steady.
Have you had a look at the Nike Running Club app? It's free and you don't need to use Nike stuff to use it. There are lots of different guded runs on there, tempo, intervals, fartleks etc which I believe can make you run faster if you add them into your routine.
I am working hard on my attitude to runners who are faster than me. For the young lads who finish the Parkrun when I am just finishing the first (of 2) laps I admire their effortlessness. For the old lady in lycra who finishes 10 minutes ahead of me, she's a role model. Rather than compare myself negatively to them I just enjoy their achievement. And in return, as you know, everyone at Parkrun is really supportive!
Hi thanks for the helpful reply. Following theC25K programme closely I moved on to the 5-10k equivalent which breaks down the elements to help you continue to develop. As said above I will probably go to the 60 minute JuJu programme instead and stick with my comfortable pace. I know as stamina improves so does pace. Km pace has improved from well over 9 mins in the early days to 8minutes now. It's personal. Recovering from a stroke with little support available and seeing the BHF link to C25K gave me the opportunity to take some control. My cardiovascular health has improved dramatically I suspect it can get better still. The motivation is now twin track, one health as just stated, but I've also found running enjoyable too for its own sake and that is at my jog pace as I can take everything in just as if on a walk. It's not obsessive or competitive, but if/when I have another unexplained stroke out of the blue I want to give myself the best opportunity of a 'lucky' recovery which I seem to have had this time! Thanks for prompting this reply because everytime I have posted a question the answers always help me think a bit more about what's driving me! Reflection 😬😁
The timed Plan (60 mins) is better for the slower runner I think…I certainly found it so.
I’m on my second time around after a short break…completed the 60 minute run, now up to 9km distance. I’m taking it even slower this time and enjoying being out there running.
Everyone is different…I would give Nike Run Club (NRC) a try. They talk about “effort”, so an “easy” pace is 4 or 5/10…for YOU as an individual. So my 4/10 may be equivalent to a 3/10 for you (I noted what you said earlier…I don’t think I’ve run under 9 mins/km for well over a year!
As you say, keeping fit certainly improves recovery from illness…and also gives us time to reflect.
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
