Are there any Couch to 5k graduates out there?

[LauraStQ]

I'd find it really interesting to hear about life post Couch to 5k. Have you found it easy to keep running without the structure of the plan? Have you carried on upping the distance you run each week?

[veglady16]

Hi Laura, I feel as if I know you after all these weeks! I graduated about a month ago. I did have to run for longer than the 30 mins to reach the 5k distance - was 37 mins, now 35.5 mins. Since completion I have tried to run 3 times a week and run for 30 mins each time - I have been continuing to use the week 9 podcasts and I use an app on my phone to track my route and distance etc. which makes it a bit more interesting.

Motivation has lapsed recently in this weather - I dont want to risk slipping on ice etc but I do really want to keep it up - it will be interesting to see if I find other excuses to get out of running once the big freeze is over! I hope not, but without a goal it is really hard.

[CaroleC Graduate]

Hi Laura,

I sort of answered this one on another post, but at the moment I am on a 10 mile training program after finishing the C25K in October/Nov last year. All going well so far.

CaroleC

[Greg_M Graduate]

I am a year down the line now since you gave up giving me instructions!

I used the week 9 podcasts for about four weeks afterwards, after which point I had enough confidence in my ability to go out unescorted so to speak and in all honesty have never looked back.

Still running regulary usually three times a week. My stock run is now 10K and I shuffle up to 15K once in a while; aiming for a 20K this summer and feeling confident that it is achievable.

Now just starting to play with trail running which is awesome including a gorgeous run round Swinley forest in a fresh fall of three inches of snow - who would have thought a year ago I would be getting up early on a Sunday to prance around in the snow in lycra and trainers.

To me what really makes a difference, and it has only really come over the last three or four months, is having confidence in my own fitness to the extent that I can just head out for a run with no particular plan in mind, no particular terrain to stick to and know that if I take a bit of a wrong turn I can mostly hold my form long enough to get back home, that is a real feeling of freedom.

Consistently my weak point these days is my leg strength, my heart and lungs are now good enough to outlast my poor old plates of meat so that is what needs work these days.

I even miss my runs when I can't do them, usually due to work life getting in the way. Amazing turn around for an Olympic class couch sitter!

[andystev Graduate]

Yup, I'm a graduate. From around the same time as Greg. To my shame, Greg has kept up the running far better than I, by the sounds of it. Well done that man!

[LauraStQ Graduate]

It sounds like you're all doing really well. I also tried to up my distance when the plan finished - and I did get up to running for an hour but for me - the goal has mainly been to keep on running half an hour, three times a week.

Greg - your post really resonated with me - especially the bit about your snowy run. I still get the same feeling of surprise (and delight!) that I've been for a run of my own free will - and really enjoyed it. It can be easy to forget that feeling on your regular running routes but as you suggest - a new route - in a different area can really leave you feeling invigorated.

And let's be honest here - in miserable weather - the feeling of smugness is just unbeatable...!

[CaroleC Graduate]

Yes I agree on the miserable weather bit - I was out doing a 40 min easy run in cold rain tonight, but because it didn't start until I was well warmed up, it was actually ok. However, peoplewere going past hunched up, hoods up, miserable and cold, looking at me as if I was round the bend!! Only we runners know that we're doing ourselves good and keeping warm at the same time!! And the hot glow lasts for hours right through the shower and change. Saving on heating bills!

[Miss_B]

Yes!

Am on week 3 of the bridge 2 10k programme.

Due to the longer runs I am finding I need to find new routes and scenery as otherwise my motivation plummets!

[jen_1]

Hey Laura,

I finished the program in June last year and carried on running upping the mileage. I signed myself up for Reading Half Marathon which is now in only 6weeks time- eek!!! It's been really good motivation to keep training. i think that when i finish this, I just concentrate on imrpoving my 5k time.

I too get the smug bad weather running feeling- it's great!

[bizzyb Graduate]

Hi Laura,

I finished the program early last year and carried on using the early weeks podcasts as intervals to try and up my speed which was pitiful!!

I continued running regularly through to August but then following our summer holiday became less committed. You could say I have become a "lapsed woman" Working long hours didn't help either.

Having said all that I have continued other fitness activities (pilates/step/zumba etc) and a year later I still feel the benefits of C25K, so much so that I am back on the wagon planning to start running on Fridays and Sundays again and do some other activity in the week when I do not get the time to run

bizzyb

[Angelt]

Hi Laura,

Yes, completed the 9 week sessions around September last year and although I only maintain my 30 minute runs and don't go for longer this fits well with my working life and maintains my fitness. When I was ill earlier this year I couldn't run for a number of weeks and I found it really positive to go back to week 6/7 and work through to get in the swing of things again. The encouragement and reminders on the podcast of how far I had gone served to keep me going until I could manage the 30 minutes again. Constantly recommending it to friends - brilliant.

[LouiseA Graduate]

Hi everyone,

I'm new to posting but finished couch to 5k just before Christmas. I've been running 3-4 times a week since and today completed my first 10k run, in under an hour,woopwoop! Since finishing the programme I have started cycling a couple of times a week too. I missed the podcasts for the first week until I realised I could listen to my own music, however I did sorely miss that splendid 'you and Julie' tune from the last couple of podcasts, I used to run mega fast to drown it out, haha!

Love couch to 5k, have been trying to get everyone I know to do it too, it's changed me, never felt so healthy and alive, wish I could have done it sooner.

Keep running, it'll soon be summer, yeay!

Lou