Moving forward: After struggling with motivation... - Couch to 5K

Couch to 5K

134,100 members159,471 posts

Moving forward

bikergirl profile image
bikergirlGraduate
5 Replies

After struggling with motivation after the programme finished, with the advice of the lovely people on here I have sat down and forced myself to make a new plan. Something to help keep me going, to get me out the door again.

Here it is:

week 1

5k run / speed podcast / 5.2k run

Week2

5.4k run / speed podcast / 5.6k run

Week 3

5.6k run / speed podcast / parkrun

Week 4

5.8k run / speed podcast / 5.9k run

Week 5

6k run / speed podcast / jog Scotland One Big Weekend 5 k run (going to do it in under 30 minutes, that's my aim anyway ! )

Week 6

40 minute run / Stamina podcast / 40 minute

Week 7

45 minute run / 45 min / parkrun

Week 8

50 minute run / 45 min / 50 min

Week 9

55 min / 58 min / 58 min

Week 10

60 minute run x 3

Will hopefully by the end of it be close to the 10k mark, if not my next plan will be to get to 10 k, then to do 10k in an hour. :-) wont know how my speed will be on the longer runs until I've done the runs, so i will have to wait and see.

Now that's a plan ! If I stick to my plan I will finish on my birthday. So heres hoping I can do this.

:-)

Written by
bikergirl profile image
bikergirl
Graduate
To view profiles and participate in discussions please or .
5 Replies
Jany profile image
Jany

Sounds good! It's good to have a plan isn't it? I've already started thinking about what I'm going to do when I finish in a couple of weeks.

Only thing I would say is you could perhaps make the jumps between runs a bit bigger? Remember in week 5 of C25K when we jumped from 8min runs to 20mins no problems? I reckon you could do the same here? The fitness is definitely going to be there. See how you go maybe but if it were me I'd add 0.5 k per week- it's only an extra 500 metres. So, week 1- 5km x 2 runs, week 2- 5.5 km x 2 runs, week 3- 6km x 2 runs etc. Unless you specifically wanted to be running 6k after 5 weeks?

The 60 minute run is my goal too! Let me know how you get on. Have fun with it!

bikergirl profile image
bikergirlGraduate in reply toJany

Hey, Ye I may do just that I was a little shy with the extra distance, lol

the thing I really want to focus on is getting my speed up at the start because I want to get my 5k time under 30 minutes, before I do the one big weekend run at the start of August, my best at the moment is 34 minutes. so that's why I was a bit conservative with the increase in distance at the start. Then after that run is done and dusted I want to get the distance increased.

I could always focus on my speed until I get to the 5k then slow down for the increase in distance at the end (the last 0.5 of a k) Every little bit more of exercise will probably help the overall fitness goal ? :-)

Yeah its a good idea, I love a plan :-) I wished i'd done one before the end of c25k so I could have kept the momentum going, that's my one and only regret.

Good luck for your runs :-)

ju-ju- profile image
ju-ju-Graduate

That's an impressive plan- well done you!!!

Aftabs profile image
AftabsGraduate

That's a good plan and you can always progress to longer distances/times a bit quicker if you are finding it easy. I found running longer distances a big help when I tried to increase my 5km time. I have run 10km twice now and when I ran 5km on the weekend I was able to up my pace and keep it up for longer. I think this is due to increased fitness but almost because after running 10km a few times it doesnt seem too bad to run 5km at a faster pace.

bikergirl profile image
bikergirlGraduate in reply toAftabs

That's good to know. I never thought of it like that. Thank you. I think il do that.

Not what you're looking for?

You may also like...

My plan for moving forward....thoughts welcome :)

My first goal is to run for 5K which should take me approx 38/40 mins at my current pace, I'd also...
Minuette profile image
Graduate

Started my 5-10k programme

Having completed C25K at the weekend I have had a 3 day break whilst deciding what my next running...
ChrisL profile image
Graduate

Wk 9 r1 40 mins.....(10k training wk 1) confused? So am I ;)

So this wk is the first week of my 10k training. Having run for three lots of 30 last week (does...
Jeddahpm profile image
Graduate

Graduated!

Just ran for 45 min plus the 5 min warm up for a total of 50 min, which totaled 5.6k. That was run...
SwissGEA profile image
Graduate

How to motivate post C25K

Dear all I did my graduation on 1st July . However, post that I am on and off .. no proper...
Grimreaper profile image

Moderation team

See all
Annieapple profile image
AnnieappleAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.