C25K+

[fimcbe]

Since graduating I stuck with W9R3 for a further week and am now about to start Stepping Stone but having read various comments I have to admit to being scared of how hard it might be. I've never been a fan of exercise, I'm not a great runner (I plod for 30 mins), despite graduating I still don't enjoy running so am concerned that if it's too hard I might talk myself into giving up

[Realfoodieclub Graduate]

Why not treat yourself to some "fun" runs before starting if your worried. Now is the time to find out what you want to do with you new found skill. after graduating I took some time before deciding which way to take my running. The first thing I worked on is my running playlist, which for me makes an ordinary run into a fun run, some people prefer audio books or podcasts and some love plain silence. Some add in outdoor strength work and some work on speed. There are so many different things to do and the great news is that you don't have to choose straight away just try different things till you find what fits with you.

[Purple_faced_woman Graduate]

Hi fimcbe,

Well done on graduating. That is a fantastic achievement in itself. Don't forget how far you've come. Remember how hard it was at the beginning, how impossible it was to imagine running 10 minutes non-stop?

I would point out that 1 week's consolidation is a very small amount of time for consolidation. Maybe you should do a few more weeks of that, but maybe breaking it up with the odd bit of interval running - re-use some of the earlier podcasts (week 2 and 3 look good for that) and maybe work at pushing your pace a bit faster for a couple of mins here or there interspersed with slower running or walking. Do the odd plodding run for 1, 2, 3, 4, 5 minutes extra when you feel you can mange it. Change your route so you aren't sure where you normally finish. Hopefully this will help you keep the running fresh and interesting, but won't overstress you.

Plenty of time for Stepping Stones, etc later - the only one pushing you is you, and so long as you keep doing the exercise you will keep improving. Sometimes that improvement seems glacial in speed, and you don't feel/see it happening, but it is all building and one day you'll be grumbling about how hard it is to run 40 minutes and realise that just a few months ago you couldn't run for 30.

Be kind to yourself - it takes about 2 years for your body to fully adapt to the whole running thing - rejoice in what you've achieved and take things steadily. You are doing really well, and will continue to do better.

Good luck.

[AvatheGardener Graduate in reply to Purple_faced_woman]

I am reading this as if it is written for me! Thank you!

[fimcbe Graduate in reply to Purple_faced_woman]

Thank you. Maybe I am trying to run before I can walk (pardon the pun!). You've given me food for thought and a more positive outlook. I just thought to myself 'if only I enjoyed running as much as I enjoy reading (and procrastinating!) so maybe the solution is to download a book to listen to whilst running! Then if we could add a comfy armchair and some chocolate.......

[Purple_faced_woman Graduate in reply to fimcbe]

Ooooo! Comfy chair? Chocolate? Were you sent by the devil?!

I think the talking book thing is a great idea, and may well take that up myself. Today I was listening to the musical soundtrack from the movie "Strange Magic" which is full of toe-tapping music that inspired me to a few dance steps on the way around - definitely distracted me from heavy legs and heaving lungs!

[AvatheGardener Graduate]

From here on in, it's your game to play your way 😀 I agree totally with consolidating that 30 mins. Some people zoom off over the horizon and others take longer... I graduated in September and I'm now using the Stamina podcast and finding it a challenge... But then again, all of C25k was a challenge and that made it fun!

If you feel your 30 mins needs a change you could try Stepping Stones - I'd do that one first, and remember that Laura does say 'if you haven't managed to complete this it is a good challenge for next time' or words to that effect- is its something to help you develop... which is a goal in itself. Good luck! 😀

[Ullyrunner Graduate]

Then don't do them. You are free to do what you want now and enjoyment is a large part of the incentive to keep up the habit. I am most definitely a plodder - a regular but slow 5 k is all I do - but I'm still going 2 years after graduation!

[JoolieB1 Graduate]

I graduated around 10 weeks ago and was worried I wouldn't run without a programme so started a 10k programme straight away. Mistake, should've just run on for 30 minutes for a few weeks, knees started to hurt. Went back to running 3 X 30 mins, then added in 1 X 5k. Began to feel easier and more enjoyable so started running 3 X 5k and then last week, feeling great so did a 6k and now doing 3 X 6k.

Anyway, I recommend settling into 30 min runs until u want to do more,mother try a 5k, if it feels ok, maybe try 2, then 3 a week. Watch how the run feels, could u have done more, how were ur legs during the run. Keep in rest days, how well r ur knees and legs recovering?

How about thinking about parkrun, u can even go as a volunteer to suss it out.

Julie