Just graduated c25k

[Running_at50]

Hi everyone. I recently completed c25k and I have done 2 consolidation runs since. I'm a bit nervous of where I can go now or even how to continue. I'm mindful of getting injured, I'm a 50 year old overweight lady! Can anyone suggest a way forward please.

[Instructor57 Graduate10]

Welcome to the bridge !Don't be nervous, just have a clear understanding of what you want to achieve, then you can find the best way of getting there .

Have you thought about your next goal ?

What I would say though is give yourself a couple more weeks of consolidation before pushing on with either distance or speed .

Did you have a look through the 'Whats next' post on the Couch forum?

healthunlocked.com/couchto5...

[Running_at50 in reply to Instructor57]

Thank you, yes I did have a look, all very helpful information. I will continue with the 30 minute runs for now, wasn't sure on when to increase distance but will stay where I am for now. Think I'm feeling a bit impatient, really want to get that 5k but I'm also aware that I could hurt myself. I'm up to 3.5 k which I should be proud to have got that far. I think I'm comparing to how I used to run 6 years ago and that's not healthy.

[Instructor57 Graduate10 in reply to Running_at50]

If you are currently running 3x30 minutes a week then what you could do is to make 1 run a little shorter and 1 run a little longer !So you are not increasing your weekly training load too fast too soon but you will still be getting closer to the 5k.

Take a look at this which we used to share when we had a consolidation club.

It's based on the idea I just outlined .

You may find it useful

healthunlocked.com/couchto5...

[Running_at50 in reply to Instructor57]

Thank you

[damienair Administrator]

Congratulations on finishing the C25K plan. That’s already an amazing achievement. I’m running for about 6 years now since I completed the C25K plan. For me the secret was to relax. Just get used to running 5K. I also started doing parkrun every Saturday morning. It’s a wonderful way to kick off the weekend. I haven’t ran in 5 weeks due to holidays and getting sick a few weeks ago. So today was my first run in a while and I did it at parkrun. I ran, walked and jogged. I was slow but not even close to being last. Anyway you can never be last as there is a Tailwalker who’s job is to come last. It’s also a lovely way to meet other lovely people. I usually run twice during the week and parkrun on Saturday mornings. Every now and then I might train up for 10K but prefer running 5K.

[Running_at50 in reply to damienair]

Thank you. I have done a couple of park runs about 6 years ago. I was wondering if I would be able to do it now but I may wait until I have done a few more 30 minute runs. I have only reached 3.5k so far

[damienair Administrator in reply to Running_at50]

That’s fine. You can still do parkrun. This morning I ran for 2K then took walking breaks every 500 meters. I would have only done around 3.5K of running. The rest was walking. Every week I will try to do a bit more. I’ve lost so much fitness. So you can do parkrun anytime. The last one I did I walked it all.

[Running_at50 in reply to damienair]

Well done! I will have to give it a go!

[nowster Graduate10 in reply to Running_at50]

You will never be last at parkrun unless you've volunteered to be Tail Walker. That's their job.

And it's perfectly OK to walk the whole thing if you feel you need to.

Last week I was doing parkrun on soft sand in hot sun. I walked about a third of it. That's unusual for me, but needs must.

[Rennur Graduate10]

After 4 weeks off due to injury, heat and holidays, I had planned to get back on the (running) horse. (I was inspired by the runners at last week's Parkrun when I volunteered. Then I got a horrible bug (not Covid). I am better, but still in the chesty cough stage. I will do a walk tomorrow and try a little run on Tuesday, if I feel better. No Parkrun today, but I did have a much needed long sleep! Might volunteer again next week at an "Away" Parkrun, then build up to running my local PR again in a fortnight (fingers crossed.) Keep well everyone.

[damienair Administrator in reply to Rennur]

I’m in a similar boat. Trying to get back at it.

[Running_at50 in reply to Rennur]

Sorry to hear you have been poorly 😕 I hope you feel better soon and are running again x

[Beachcomber66 Graduate10]

Hi Running_at 50. I have just taken a peek at your profile. You clearly have good underlying fitness and there is no reason why you shouldn’t become an amazing runner if that is what you choose to be. My experience isn’t directly comparable because I started at age 66, but I have had to deal with getting down to my fighting weight and a few running injuries too. I decided that extending distance was more likely to be a success than trying to run quickly…so after finishing C25k and then achieving a 5k , I fell into the a pattern of a slightly quicker 3k, a steady 5k and a slower longer run, increasing the latter week on week (see Ju_Ju’s plan on Bridge to 10k). That worked for me and I did my first 10k about 4 months later. I am lucky to have lovely running country around me and a great post run cafe! Park run helped too. A bit of variety on running routes, distances, pace, running with others and running alone all help. You are right to be cautious about speed. For me, picking up pace was the last piece of the jigsaw and even now I have to be careful. Final point; find a good physio/sports therapist. There is nothing like having some one who can tell you what your injury is and give you a recovery plan…saves loads of time and angst!! Wishing you many happy runs 🙂

[Running_at50 in reply to Beachcomber66]

Ahh thank you for the encouragement and great advice. I think I'm more aware of getting injured as I'm older and heavier than when I used to run. I maybe over thinking this a bit too much! The mind is a powerful thing. I am going to do a couple more weeks of consolidation and then move forward after that 😊 x

[Yesletsgo Graduate10]

Congratulations on completing C25K! Like you I'm a late starter, I was 63 when I graduated. The first few weeks I just ran where I did my C25K runs then I got a bit more ambitious and actually ran 5k rather than 30 minutes. Then I discovered Nike Running Club and I haven't looked back since.The app is free and you don't have to buy Nike stuff to use it. They have hundreds of guided runs plus training plans if you need a bit more direction. One of the things that most appealed was trying out different styles of running, like tempo runs, intervals and fartleks, also it encourages you to try new things, even just taking a different route. This keeps things fresh and stops you getting bored.

Wishing you many years of happy running

[Running_at50 in reply to Yesletsgo]

Thank you so much for the advice. I downloaded Nike run yesterday so I will give that a go x

[Dendev75 Graduate10]

Hi, are you still using the ct5k program for your consolidation runs? I felt like I still needed a guided run so did use week 9 on repeat a few times. I’ve also started to lift light weights and use resistance bands to help strengthen my body to help me run and hopefully keep injury free. I had a few hip and knee niggles towards the end of the program so I’m hoping the extra fitness will help keep me running. Good luck and keep running 👏🏻

[Running_at50 in reply to Dendev75]

Yes I'm still using Denise to keep me going lol. I like having that reassuring voice in my head although I do talk back when she says "if you have the energy to increase your pace" I laugh and say no not really Denise, it's easy for you to say, you're an athlete 😂 luckily no one is around to hear me 😂

[Dendev75 Graduate10 in reply to Running_at50]

Ha ha I used to do the same to Sanjeev ‘get lost Sanjeev’! At least if we’re talking we know we’re going at the right pace 🤣👍🏻

[Running_at50 in reply to Dendev75]

🤣🤣 so funny! Glad I'm not the only one!

[M0use Graduate10]

Many congratulations on graduating 🎉🎉👏💐 it's a great achievement. Like you I'm an overweight lady (though I'm quite a bit older) and graduated 4 weeks ago. I'm not sure if I'll be able to get to 10k but I'm going to have a go at the magic plan. Don't know about you but discovering running has changed my life for the better so we've got to keep going haven't we ☺️🏃‍♀️

[Running_at50 in reply to M0use]

Thank you and well done to you too. My first goal is to get to 5k after doing a few more consolidation runs. Would also like to do 10k 😁 I have to realise that it's going to take a while! After running I feel fantastic, it's not the easiest thing to do but gives you a great sense of satisfaction. Happy running to you too x

[hamit Graduate10]

Congrats on graduation. From my prospective started at 71 now 75 is you got to have a goal, how you go about it depends on a lot of factors. Given that advice has to work for you. So if you want to get your 5k in soon.

So, Slow up enough so you will finish, its not a race. This will set you a bench mark which you can Slowly improve on. Worked for me because it was simple. Park runs are a good idea you will find a lot of support and possibly some one to run with. I found Nike Run Club on the phone free is a really good coach and has a wide selection of coached runs and was instrumental in getting an over seventy diabetic up to 10k. Good luck.

[Running_at50 in reply to hamit]

Thanks for the great advice and well done you on getting to 10k! X