The over 60's

[BilboUK]

Hi all. This is my first post so apologies for any errors of protocol I'm 64 and only started C25K as, though I still work, I'm sedentary and developing a slight paunch. I'm not overweight and was going fine until W5. No until W5R2! I tried it last week and gave up 5 minutes into the second 8 Today I completed it but R3 seems like a huge jump. Did anyone else decide to just stick at this point? Just to keep fit?

[runningnearbeirut Graduate]

Well a number of people would advocate Jeff Galloway's run-walk method of running (I think I got the name right). The programme is for you, so it's entirely up to you how far you go...

BUT I'm sure a number of over-60s will tell you that it IS possible to complete this programme. If this was the first run that you got "stuck" on, don't worry. Believe me, it's not just "over 60's" that are terror-struck at the thought of W5R3, but the number of graduates is testimony to the fact that the programme works. It really does prepare you for what comes next, although repeating runs is not unusual.

Slow down a bit and I think you'll be fine. A lot of it is mind over matter. Just imagine us all there cheering you on and it might just help... Enjoy your rest day/s and let us know how it goes.

[Beek Graduate in reply to runningnearbeirut]

Hi RNB You've got it spot on! It's not really an age thing, much more attitude of mind and anyway at the end of the day it is something we choose to do in an attempt to improve our well being. It is not a punishment (it may sometimes feel like it!) and it is not a life threatening thing - although certainly a life changer.

Relax, do what you can. So what if you have to slow down for a bit of a breather now and again? Anything you manage to do is way better than being stuck on the couch!

Give it a go - you've nothing to lose and everything to gain. Keep it all slow and steady. Believe in yourself and you will be fine.

My sincere good wishes to you, from a 67 year old who knows it is most definitely doable. The trick is keeping the right mind set going! Can't you hear us cheering you on?

[paul2014 Graduate]

Hi and welcome to the forum Whatever you chose to do you've done fantastic anyway. There are members over 60 who have progressed beyond this point and I'm sure they'll be along soon to offer advice Good luck

[moonmar Graduate]

I much prefer Walk/Run and have found recently that my average pace is considerably faster if I do this - so it can't be a bad thing to do.

Keep at it, you will graduate, at your own pace and in your own time.

[Bazza1234 Graduate in reply to moonmar]

I did a 5k non-stop 3 days ago in 8 minutes per K ( which was 7 minutes slower for the entire 5K than a recent all-out PB attempt) -- this morning I did the exact same course at a run/walk ratio of 5mins/1min and completed the 5K 4 minutes faster than 3 days ago (with much the same effort ) .

[grannyjudes Graduate]

Bilbo from a 67 year old who had never run in her life on April 16th when I started this programme, you can and will do it, the best advice I can give is to slow down, slow down some more then slow down again. Dont tire yourself before you even get going. Speed is unimportant, concentrate on just getting thru, and if you flunk it, well so what, try again next run. Do let us know how you get on

[Ullyrunner Graduate]

Another 60 year old graduate here too. I completed the programme but really enjoy doing walk/ run now and have gradually worked my way up to a longest run 8k with 10k eventually in mind.

Just take it slow and steady and go for it. Doesn't matter one jot if you need a breather or need to repeat - but you can do it!

Good luck!

[Bazza1234 Graduate in reply to Ullyrunner]

Once I get this August 14K run/walk "race" out of the way -- I am going to go back to the 10Ks distance , walk 10ks first, then I will run/walk it and then I will slowly build up my 5ks non-stop running (which I don't really enjoy - but am starting to realise that if I do it more slowly, I can do it "easier") to do 10K -non-stop. If I can get to that 10K non-stop "goal" , I will consider myself to be a walking talking miracle

[Bazza1234 Graduate]

From W5R2 , I "modified" the C25K programme to suit what I thought was best for me. I did not do W5R3 until a few weeks later -- but continued on building my time running over a few weeks with gradually longer periods of running with a 1-2 minute walk period in between until I felt ready to tackle the 20 minute run. Once I felt ready, I then tackled W5R3 and went on to running the longer runs in the programme. I have reached the stage now where I can run for 45 minutes non-stop at what I call a "reasonable" pace -- but I have proven that I can already run for 60 minutes non-stop using a high cadence and only tiny steps.

I think one of the problems that many beginners like myself fall into is attempting to go too fast. if you can walk for 20 minutes - you can run for 20 minutes (so long as it is slow enough) . It is possible to run very slowly without raising your breathing to excess.

BTW - I started the programme when I was 67

[ancientrunner Graduate]

There's some good advice there. Do what suits you at your own pace - you will be amazed how much more you can achieve but at the end of the day anything is better than nothing. Good Luck

[carerof Graduate]

just go for it you may well surprise yourself if you can not run the whole 20mins you can walk. Good luck in your quest.

[BilboUK]

Well a big thank you to all for your advice and encouragement

[lisaalders]

I live in Victoria BC. and joined the training for the 10k last year for the first time ever and I'm 62. I was a couch potato. We did W4R1 and worked our way up a min. every week. We did it 3x's every week for 14 weeks and were able to complete a 5k run and walk/run the rest of the way. Some were quite fast and some took a lot longer but we were all winners in our own rights and completed what we set out to do.

[lberry48]

I'm 69 and have taken up the C25K challenge. I'm currently on Week 2 and today found it quite hard. Looking at the above comments I think I'm going to take it at my own pace. Today on 3 of the runs I couldn't make the 90 seconds so ended up brisk walking rather more than jogging. But at least I'm up and out and getting some exercise.

[wren523]

Hi- Im "thinking" about doing the C25K. I'm 65 and ran Tuft's 10K 4 yrs ago to celebrate being in my 60s. Seems eons ago now as I didn't keep it up after I reached my goal and ran the race. The idea of a 5K let alone a 10k is nuts to me now. I live near Boston so would have to start my training at the Y till it gets nicer. Good for you to keep it up and finish W5R2. Maybe if you stick there for awhile, you will find you will be able to move on as you keep getting fitter? Everyone is different, so adapting it to your pace seems like a smart plan. When I started spinning, the teacher would say to turn up the intensity , I'd just do imaginary turns on the dial till I felt ready on my own.