Well time of course, but you can't run for 30 minutes and then find you have a 45 minute walk back! I know, I could run for 15 minutes and turn round! But planning a circular route is always more interesting. But pace is a fickle thing and I find 6 months on from starting this running thing that it's a bit unpredictable when you step out. So you plan for 30 minutes and whoosh your back in 25 ! Throw in an extra incline (Less than a hill! ) and you've 1km left to do!
I do like to set my watch for km timings,I've tried 10 minute breakdown but feel that info requires to much thinking!
I really liked the discipline of the C25K but I'm finding the bridge to 10 much less easy to progress. I guess I've found my comfort zone in 45minute runs edging up is harder both for planning and doing! I might have to resort to laps!
Am I alone with this dilemma?
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Chinkoflight
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Definitely not alone, the couch 25k plan was much easier to plan. I had a route and I knew roughly where each k ended but trying to mix up the distances is really tricky. I usually end up either having a long cool down walk back or having to run past the house and come back again to get the distance (that requires an effort of will which I'll admit I don't often have). It's a dilemma I've yet to find a solution for 🤔🏃♀️
I think most of us found moving from the structured c25k to the relative freedom of the B210k difficult. If you're happy with 45 minutes stick with it for now and move on when you feel like you want more. I really think slow increasing is the way to go and there's no reason why you can't stop and consolidate your running time while on your running journey.
I much prefer circular routes, but it does make planning more of a challenge, but I rather like that part although I agree sometime you end up with a long walk home. 😂
Hi, thanks for the reply. I do use Strava and OS for routes, the latter regularly for walking. I live in a village so its a matter of zig zagging my way round to build up the different times. I passed a dog walker three times today from different directions. I think she was impressed, but hopefully that only happens once or she might think I'm stalking her!!!!!!
It’s tricky! I had to extend my planned long run route last week and it took me straight up a hill on mile 10 of 10. That was not the idea! I normally try and think about where I could add extra distance on but not with the same care as the planned route. Maybe that’s something to work on!
Funnily enough, I don’t think I’ve ever finished my planned routes early. I’m not sure why!
Thanks for the reply. If, when, I ever run 10 kms, has to be Kms as they sound further, I'll definitely measure that run or join an organised run. Parkrun is great for the 5k as someone has already measured it! On balance I prefer running for a time and let the app plot the distance. Time and error! Brill on running 10 miles or 17 kms!
I am lucky living near forest trails. I just loop round a few if I want to add more time/distance. Also I have very few calls on my time, so I do tend to run away from home then enjoy the walk back, only exception is if it’s raining, then I try to circle round close to home. I’m definitely not an out and back person, do like the circular routes. When I started to increase my distance I started going down paths just to see what was there and where it came out, I know my local area so much better now!
Thanks for the reply, I walked a lot of the paths in lockdown but they are not great for running. One on Strava has a segment called " Turf green, mole hill broken ankle " ! Aptly named! Bit there are some good wood trails not too far away and I may give them ago on your suggestion.
If you liked the approach of C25K, you might want to check out the BlueFin 10k plan as they use a similarly structured method for getting to 10k.
There are a few ways you can do this.
1. There's a non-free app on the BlueFin website.
2. BlueFin helpfully publish the interval sets they use in the app, so you can set those up on any tracking app that lets you create your own interval sets (I posted about these a while back healthunlocked.com/bridgeto... ). You can also view them on the BlueFin website: blog.bluefinapps.com/about-...
3. BlueFin also kindly make available their 10k (and 5k) plan as a series of free podcasts. You can download them all from: blog.bluefinapps.com/podcasts/
Yes, I see the logic of that, I did a longer not Parkrun last week and had a short hill that I had to walk at the top, that short walk helped achieve the rest of the longer run with ease. Its a great thing on C25K when you just run, and on my six Parkruns since I've managed to not walk. But in terms of going forward I can see the logic of putting together shorter blocks of running. I'll definitely give it a go.
pop out in your car and measure a few routes. Also bridge to 10K is just a bridge. You can just hang around 5K or do whatever you want to do. You don’t ever have to do 10K, or 6K for that matter to be here. I just do 5K about 90% of the time. Don’t put yourself under any pressure and just do what you want to do. Happy running.
Hi and thank you for your reply. C25K took me from a dark place following a health event I dont want to repeat, and in the absence of an explanation and resolution other than permanent meds , offered me some control. But being an overweight never run in my life person I expected to fail but experienced weekly success and the health gains were tangible in an amazing way. Happy, yes.
So at 70 I want to know how far I can take this and find my full potential. I don't have any target, I'm not setting sights on an event, other than getting a snazzy Parkrun t-shirt in size L (rather than XL) when I get to 25!! 19 to go!
Pace is the mystical variable. It is definitely coming with building up time and distance. I am also aware that I need to be consolidating for at least 6 more months.
Finally, this and other forums has given me much improved insight, brilliant advice and the opportunity to reflect on my own experience through writing. Its not just a bridge to 10k but a bridge between thoughts and feelings which can become very muddled, just like time or distance!
Your absolutely right about everything there. 3 years ago I was overweight by just over 3 stone. I had been running for a couple of years but didn’t tackle the weight bit. Then in January 2019 I made a proper go at both running and weight loss. My usual parkrun finish time was around 33 minutes.
I started working really hard with running, long easy runs, shorter faster intervals and parkrun. I’d also joined weight watchers and bit by bit the weight came off and my running really improved. By June I was slim and fit. My resting heart rate had gone from 85 bpm to 50 bpm. I felt absolutely great and continued for months. I got my parkrun PB that August in a time of 25:36. Then a few months later Covid happened, I fell back off the healthy bus, started home brewing beer and running a lot less. Since then I have gained 1.5 stone. I’ve struggled with anxiety and stress due to work as well over the last 18 months.
But I’ve changed job, I’m back tackling the weight again and I’m going to focus again on my running. I’m feeling good and ready to get back at it.
It becomes a very healthy and happy circle ⭕️. As the little bits of weight come off, running becomes a little easier, which means that you want to run more. You get a great post run buzz and due to that your so much more mindful of what you eat. As a result more weight comes off and now your fitter. People comment on how well you look which makes you feel good. Now because your so much more fitter running becomes more enjoyable, so you keep going. It is very positive and leads to a much healthier mind and body.
But it’s not easy and takes a lot of time and effort. If it was easy everyone would be doing it.😃
Yes, it is a bit of a predicament after you've had the regimentation of the C25K. I tended to do the same runs that I'd done in the last week of the C25K and then take a little detour- instead of going that way I'd try this way for a change. I think you do tend to settle into it after a while. If you're going on time then obviously there are only so many places you can run to unless you drive to another venue which is sometimes nice - a change is as good as a rest. Running through a park for 15 minutes and turning would be good or along the sea front - lots of choices - not many circular routes though I suspect.
Thanks for the reply. I have been thinking about short journeys to alternative runs, including other Parkruns, but I do like my local Parkrun team and already feeling a little loyal, volunteering this week to give a little back. But there are plenty of places nearby I can explore, possibly walking first!
From one 70 year old to another! I graduated 4 years ago and had the same thought ; how far can I take this? My best investment was the purchase of a forerunner 35; the cheapest running watch I could find with built in GPS. There may be others now! After graduating, I went for distance rather than pace, so I built up to 10 k over a period of 4/5 months running at a steady, but slowly improving pace. The watch took the guesswork out of it; I knew my pace “in run” and could adjust as I went along. So I almost always completed my planned distance. I used Ju_ju’s 10k plan. A three run pattern , short and bit quicker, a steady 5k and a longer slow run each week did the trick. I then built up to 10 miles and finally HM. My pace picked up naturally as I got fitter…so I did crack the sub 30 minute 5k. Most important lesson comes last! You don’t get too many injuries from running too slowly! I have finally conceded that quicker runs have given me up! So, just enjoy discovering what you can do…a running watch gives you control of distance and pace as you run, and a wealth of data to look back on…average heart rate for example… so you can see the improvement month on month. Just enjoy yourself!!
Thanks for the reply. That three run strategy appeals and makes sense. Pace is improving a little, average heart rate and recovery is improved too. Some way off a sub 30 5k and that's not a target. Unlocking my potential is what I'm looking to achieve and of course I have no idea what that is just like staggering on that one minute run at the start of this journey! The slow , no pain message is at the forefront of my thinking on all my runs. The improvements have come from endurance.
I did laps around the new estate behind the house. I found that it's about 900 metres so wasn't too difficult to work out how many laps to do for each run. And of course it's handy in case I needed to go, you know!
Hiya Chinkoflight. I've just seen your post from a couple of days ago and had to share my method when it comes to route planning. I make sure I run close to the bus route which goes past the end of my road. So, I run a straight 5k with no laps, no circular route, just run 5-7k straight and get the bus back. So I run out in about 30 mins and take 5-10 mins to get back. Those old bus seats feel really comfy after half an hour running hahaha. I am doing the Garmin training for improving my 5k time so I use this method for my longer runs. It works great and sitting on the top deck of the bus brings back good memories of when I went to school. I live in Buckhurst Hill so Greater London/Essex so plenty of buses. It may not work for everyone of course but...Anyway I thought I would share my method,,,there you go hahaha
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