I am feeling a bit sad about nearing completion of the C25K plan. Is there something to move on to that will help me get to a regular 5K run?
I've signed up for my first ever race (aged 53!) - the Bournemouth Marathon Festival's Speed of Light 5k, on 3rd October, so I need to keep progressing from just being able to run 30 mins to managing 5k. (My best so far is 3.61k in 28 mins).
As ever, all advice welcome 
Keep going out 3 times a week. Each week add another 3 minutes.
You don't need apps. Join a run logging site like Garmin or Strava, and connect with other people so you can share runs; there's a lot of us from here on Garmin (for example, this was my run this morning - connect.garmin.com/modern/a... ).
Also, look up your local Parkrun, that's great fun every Saturday morning. As for "getting to 5K", don't sweat it - it will come to you more easily than you may think. Just forget about speed for the moment. As you come to the end of the programme, see how you feel at the end of a run, and if you feel fine, just gently carry on for a little.
Thanks, Steve. I'm going to do Parkrun on Saturday for my graduation run, in the hope that running with lots of other people will help me cover a bit more ground in my 30 minutes.
I use Runkeeper to measure my distance and have signed up for RunningBug, so perhaps I just need to look at it all in a bit more depth. I'm new to the world of running, so it's all a bit mysterious still.
Lots of us are new to it! I only graduated at the end of March. It's good to share ideas and experiences with other people.
I always find that I run faster at parkrun, it's great! Be careful not to exhaust yourself by going off toooo fast (actually it can be difficult to start faster than walking if it's busy!), but if you do get a bit puffed out, just slow down to catch your breath and your rhythm. Then pick someone to stalk - in a friendly way, of course! When you finish, tell the person they've been your pacer, they'll love it
I like that. I'm stealing this idea.
An experienced running friend is going to run my Graduation run at Parkrun with me. She's happy to sacrifice her time for the week as she wants to share my success with me! How awesome is she!!
There are apps similar to C25k I believe - a 5 to 10k one and various speed interval ones where you still have someone whispering in your ear when to stop/start etc. Personally I am not convinced of how useful they are once you are "up and running" (oh no, the bad punning is catching!), but chaqu'un a son gout, as they say.
I loved the C25k+ podcasts!!! Still do in fact. They are really good for moving you on to the point where you can start thinking about bridging the gap from 5 to 10k. The podcasts, still with good old Laura, are free to download from here. There is a link on the right in blue text
I run them as and when they crop up on my mp3 player. Love em!
I'd recommend just doing 30 minutes 3x per week for at least 3 weeks before you start adding any longer runs.
I graduated in July and posted my plan here:
healthunlocked.com/couchto5...
I'm now running 3 times a week, in a pretty structured way:
Tuesdays 40 minute run
Thursdays 20 minute interval run
Saturdays either a 5K Parkrun or 5K on my own with a route I haven't tried before
I still can't run the whole way around my local parkrun - Hampstead Heath is hilly!
I can run a relatively flat 5K just fine, in about 35 minutes. But my best time so far on Hampstead Health is 37:58, mostly running but I do walk up the big hills.
I also use RunKeeper to track my times and distances.
Good luck to you, and congratulations on your imminent graduation!
Sorry, I beg to differ - Hampstead Heath isn't hilly. It's "undulating" 
I try and work myself into the frame of mind that no parkrun is hilly. They can be a little bit lumpy on occasion, but hills are a state of mind that I don't want to contemplate. To be fair, I've only run it the once when visiting relatives and it's a little more lumpy than my usual parkrun course. I can find you lumpier ones (try Gibside or Blackhill, for example). I remember coming across a lot of walkers on the bumps at Hampstead Heath, so you certainly wouldn't be alone taking "scenery viewing breaks" there.
Well done for getting round and remember that getting over those lumps sets you up in good stead for the day you turn up at a flat course.
Thanks, Amy. That's really helpful.
I just did the first of my 30-min runs at lunchtime, and managed 3.7km. I'm still flying! I guess as I repeat the 30-min runs it will get easier and a bit more relaxed, and I will naturally manage a bit extra distance. Anyway, let's get to the end of W9 first!
Amy1985's advice is good, to just keep running 30mins, as is Rignold's to just add 3 mins/week. I was running about the same distance as you around graduation, and managed to push to 4.11k for my w9r3, which I thought was very modest at the time, but I now realise was really good. You need to focus on consolidating, rather than keeping on building, as you've rapidly built your fitness to this point and now you need to sustain it.
For apps, do you use your runkeeper app to pace you while you run at all? I use endomondo which is similar to runkeeper. I set it to call out the time for each kilometre. I've found this useful for making sure I keep a slow pace to start with, and so I have an idea of how far I've got, which is useful once you don't have Laura telling you there's 5 mins left anymore.
Good luck completing c25k and getting ready for the event in October
Hi, Ruth.
I only use Runkeeper for measuring my distance. I'm so new to all of this, and not a techie, so don't really know the extent of what the app can do for me. I really need to do some research. It would be useful to have some support in pacing, as I fluctuate ridiculously still, and would love to get to the point where i can "feel" my pace (as opposed to thinking "I'm going really slowly. I could speed up a bit").
Anyway, for now I'm just going to revel in my first 30-min run which i did at lunchtime, and the 3.7km i managed
Amazing, you've already done 30mins - congrats! With endomondo, I just found that if I just turned the volume up it was calling out the laptimes automatically. Maybe runkeeper has the same automatic setup? Also, recently someone posted about a basic running watch available at argos. It doesn't have to cost a fortune to get your tech sorted If it's any comfort, I'm only just now getting that 'feeling' for my pace, 4+ months since graduating. So don't feel any pressure, it will all fit into place eventually, as long as you just keep running and retaining the fitness
As others have said, just try and maintain those 3 runs per week and consolidate your position. Try and keep to a minimum of 30 minutes and have the occasional run that extends slightly. When it comes to your race which is a month away, you'll have no problems. I'd also endorse any suggestions to get down to parkrun as soon as possible. Run as far as you feel able to on the first week and then stop and start walking. You'll have no problems.
I agree to run 3 x 30 minutes for a week or two. relax and enjoy running if during any you feel like doing more just do it ! Once you have consolidated the fitness you have so far achieved start adding 10% each week. (or be like me and add 5 mins) Of course Park Runs are a really good plan. Don't worry you will be at 5k before you know it ! Well done and happy running
I'm really excited that I can even consider running for 30mins, three times a week..... it would have been unthinkable not so long ago (8 weeks, in fact!). I'm so impressed with my poor body, after years of not investing in it - it's done me proud!!
Preparing for winter running
Preparing mentally
Moving on!
Preparing for week 6 run 3.. last run I struggled! 
