Drat. I thought I could avoid this... I graduated a few weeks ago and have been out twice a week since. One run I will do 5k and try to edge the distance forward (furthest so far is 5.5k) and the other run I will just do a 30min run and not focus on distance.
Problem is that I am not seeing much progress. I did my graduating 5k in 32mins and haven't really got close to that since. I am building on distance but not much on speed. I think i was really feeding off the sense of accomplisment during the programme of completeing each run, and i don't have that now..
I have heard say that this is not the best time of year for personal bests and I guess its good that I am even getting out there but I do wish that I was seeing more of an improvement.
Written by
ReyC
Graduate
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The post grad slump is familiar to many of us, mainly due, I believe, to the lack of structure in our running once C25k has finished. Targets have been my way of keeping up the sense of achievement that the course gives us. Your longer run should give you an achievable target on a weekly basis. Rather than use your graduating time as a short term target, just try to knock a few seconds off your last run time (assuming that you run the same route) and you will slowly get back to your 32mins time. If you run different routes, just see whether you can better your time each run. I can run 5k in 27.24 (a Parkrun) but am aiming to get my home 5k run down to 30mins, which is difficult, because of the long hill at the end of my regular run. I am nearly there.
Find achievable short term targets and decide on them before each run. These will help you build towards your longer term targets. Parkrun will enthuse you, if you can find one locally. Keep running, keep smiling and you will make progress. Good luck.
Have you considered working towards a 10k? It was that that got me out of my post-graduation slump. Someone said to me " if you can do 5k you can easily do 10k" and it just clicked as a challenge and really helped motivate me to keep running. There are some good "bridge to 10k" podcasts you can use for support too.
5k in 32 mins wow A lot of us out here can only dream of such a time Well done you have achieved loads but I agree with others you need a structure Have a look at c25k+ Park runs are great atmosphere and feels good to see your time in print I have done 3 and each time knocked some secs of PB Dont be too hard on yourself As long as you keep on running you are succeeding Remember back to wk 1 and 3 and 5 and ....
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