Hello!

[Pegix]

I've graduated from Couch to 5K (twice!) and have been encouraged to hop onto this forum for a bit more encouragement/help etc etc! I am 65, can run 30minutes, but very slowly. My main aim is just to keep fit, or reasonably fit, as I get older - I have no goal of running a certain pace/time/distance, just want to keep fit. I currently run just over 3K in 30mins, three times a week. I can't say I enjoy my runs, but I do them for fitness' sake - mind, I have to admit that once I'm out there I do quite like it, it's the getting out that's hard isn't it. And I love the feeling afterwards!!!

So basically, I'm after advice. Do I continue at plodding round 3K three times a week, will that keep me fit. Or should I try to improve - I have had Steve Cram getting me round C25K and I see that there are three other runs in the app which I could do....? Or what. Not interested in doing a 10K plan or anything like that, at least not at this stage, but just would like to hear views on where I go from here.

Thank you, one and all.

[GTFC Graduate10]

What a lovely post to read Pegix 📫 Well done on your progress so far. Welcome to another super friendly forum where people will support you, cheer you on and share their thoughts on so many things.

Congratulations so far on getting to run consistently. I'll leave my fellow contributors to guide you here 🙌😊

[nowster Graduate10]

Getting out is half the battle.

It's really up to you. It's probably a good idea to keep at your current level for a few weeks, just to let your body get adapted to it.

Then, maybe look at trying out the Magic Plan (see the pinned posts). You're probably best doing the time-based version, which gradually takes you from 30 minutes to an hour.

Of course, you can do your own thing. All that's important is that you're getting out regularly and doing something.

[Pegix in reply to nowster]

Thank you so much for that, I love the Magic Plan! I may well try and do the time based version, as you suggest. Thank you very much.

[GTFC Graduate10 in reply to Pegix]

Don't tell him Pegix but... nowster knows...he's got great advice

[nowster Graduate10 in reply to GTFC]

😂 You're rotten, you are! 🤣

[damienair Administrator]

I change all the time, I can at times amble along running twice per week doing 3-5K at a time. I struggle to run a full 5K and end up running, jogging and walking around a parkrun. Then I can start working on increasing my distance and mileage per week and over time I can improve and running becomes easier and more enjoyable. At the moment I’m running 4 times per week and I feel great. But the most important thing is to keep running, no matter how much you do it is adding years to your life. Oh and your very welcome here, this is a lovely forum and full of the loveliest people, happy running.

[GTFC Graduate10 in reply to damienair]

👆🏽 damienair 👏👏👏👏

[Yesletsgo Administrator Graduate10]

If you're not really enjoying your runs it could be that you need a bit of a change. Have you tried the Nike Running Club app? It's free and you don't need to buy Nike stuff to use it. Loads of different guided runs, different times and distances, different styles.

You could try intervals or fartleks, both of which involve running at different speeds during the run. It's taught me a lot and the coaches make all the difference.Happy running!

[Hedgehogs123 Graduate10 in reply to Yesletsgo]

I was just about to say the same Yesletsgo , that if you're not enjoying your runs Pegix , try changing it up a bit, I would second NRC (Nike Run Club app) when I came back to running in 2020, NRC was a game changer for me. So many different runs and it feels like you have your own personal coach in Coach Bennett. Give it a go, it may help, Good luck!🤞

[Rabbit561]

I agree, it’s hard to know what to do next. You are already quite a bit faster than me if that’s any comfort. I am at a similar point in my running and have been giving Steve Cram’s stepping stone runs a go and they are helping me gradually run a little further a tiny bit faster. The intervals run is fun. Give them a try, even if you decide they’re not for you. I really like his encouraging voice with me rather than being on my own and I haven’t enjoyed the Nike NRC app much.

[Pegix in reply to Rabbit561]

Thank you Rabbit561. I must admit I looked at the Nike app and found it so confusing, too much to choose from, so many plans, it just turned me right off. Someone else recommended I try Steve Cram's stepping stone runs, so maybe that is what I'll do. Presumably you can keep doing them? I like the look of this Magic Plan too... Thank you for this encouragement.

[Hedgehogs123 Graduate10]

Ooh Id replied to an earlier post and then read here you didnt like NRC. Thats a shame, as i think there are runs on there for everyone,. Ys there are a lot, but you may just find a couple that really help and stick with them. that you found NRC a turn off, honestly, if you give it a go, Im sure you'd find something there to help and motivate,