First non-stop 5K done!: After finishing C25K, I... - Couch to 5K

Couch to 5K

121,465 members151,856 posts

First non-stop 5K done!

ashishkulkarni profile image

After finishing C25K, I have been trying to:

1. Run outdoors as I did my C25K on treadmill

2. Run faster

3. Run 5K

I managed all 3 on Sunday when I ran 5K in 47 minutes without stopping.

While my speed is not the ideal 30 minute or faster 5K yet, I am happy to be able to run continuously for 5K.

Now that I can run continuously for 5K outdoors, I will be concentrating on going for 10K with one of the 10K apps.

Here's to the next 9 weeks :-)

40 Replies
JoolieB1 profile image
JoolieB1Graduate

Well done! The ideal is 5k, in my opinion, no matter what speed. That is a reasonable pace too, brilliant! I graduated 23 weeks ago now and 5k is a very good foundation, it took me many weeks before I even felt ready for 5.5k! Still don't cover 5k in 30! Fastest is 34 and not pushing for more as I'm focussed on increasing distance.

My mistake was to try and do a programme taking me to 10k, I was not ready and now see doing as many 5ks as the basic building block to future fitness and would recommend doing that until you are totally ready for more. Be careful with ur knees and legs generally, reaching the 5k distance, especially from a treadmill is fantastic in itself. I mixed it up by finding some trails and running in new locations. There is a 10k forum here too, maybe check it out?

I'm up to 10k, nice n steady by just small increases in run time, but only when I feel my legs are ready! Julie

ashishkulkarni profile image
ashishkulkarniGraduate in reply to JoolieB1

The app I am looking at starts the 10K programme pretty much similar to the C25K programme started.

4 10 min runs with 1 min walk in between. It's definitely something I can do :-)

JoolieB1 profile image
JoolieB1Graduate in reply to ashishkulkarni

I started it too straight after graduating, after a week, my knees were telling me off. For some reason, my legs didn't want to go back to walk breaks so I did my own thing 5, 5.5, 6, 7, 8 then 10! Found it best to have 2 X 5k runs (still a rest day in between) with the long run once a week (always followed with 2 rest days)! see how u go on the plan, might work well for u

Congratulations :)

It's great when you achieve a hard earned target!!!

ashishkulkarni profile image
ashishkulkarniGraduate in reply to goonkeepgoing

Thanks GOKG

Ullyrunner profile image
UllyrunnerGraduate

Well done Ash! Hope you're enjoying running outside - so much better than the treadmill!

ashishkulkarni profile image
ashishkulkarniGraduate in reply to Ullyrunner

At the moment I am looking for some sort of a face mask as my nose seems to run faster than me :-)

AncientMum profile image
AncientMumGraduate

Well done Ash. Three great milestones achieved. Congratulations!

ashishkulkarni profile image
ashishkulkarniGraduate in reply to AncientMum

Thank you :-)

Well done on your effort

ashishkulkarni profile image
ashishkulkarniGraduate in reply to

Thank you!

Oldfloss profile image
OldflossAdministrator

Absolutely brilliant... well done you. Glad you are liking the great outdoors too!

( Despite your fast running nose) :)

ashishkulkarni profile image
ashishkulkarniGraduate in reply to Oldfloss

Thank you!

I now have a snood. I will be trying it out on my next run :-)

Celtprof profile image
CeltprofGraduate

Well done! That's a great achievement.

ashishkulkarni profile image
ashishkulkarniGraduate in reply to Celtprof

Thank you!

Slow_Rob profile image
Slow_RobGraduate

Brilliant well done, it feels great to finally crack 5k :)

I would perhaps hold fire on the c210k and consolidate on your 5k success and running 3 x a week for a few weeks :)

Just build up gradually when you do go on to work for 10k don't risk an injury :)

ashishkulkarni profile image
ashishkulkarniGraduate in reply to Slow_Rob

Thanks Rob.

I will give that a go.

At the same time, I am itching to get back to a programme :-)

dagshar profile image
dagsharGraduate

Excellent - well done!

ashishkulkarni profile image
ashishkulkarniGraduate in reply to dagshar

Thank you!

davelinks profile image
davelinksGraduate

Well done Ash,

That's what I'm doing, just keep on doing 5ks and time is coming down, albeit very slowly, so legs are getting stronger, and I incorporate a hill climb on one of my runs.

Unlike some who go too fast and try longer distance not long after graduation and get injured.

You should be OK to go for 10k, take it steady....

ashishkulkarni profile image
ashishkulkarniGraduate in reply to davelinks

Thanks Dave.

I am doing hill sprints every Friday morning as part of my training too. And I definitely believe that that is helping me in a big way!

boogie991 profile image
boogie991Graduate

Great Ash, well done. I'm with Rob & Dave on this - consolidate the non-stop 5k runs for a littke while before moving on. It'll build strength and will hopefully minimise injuries.

ashishkulkarni profile image
ashishkulkarniGraduate in reply to boogie991

Thanks Boogie.

I take what you are saying on board :-)

poppypug profile image
poppypugGraduate

Woo Hoo Fab , you did it Ash , Well done !

Massive pat on the back for you, perseverance always pays, you never gave up !

I hope you are feeling very proud of yourself ! :-) xxx

ashishkulkarni profile image
ashishkulkarniGraduate in reply to poppypug

Thanks Poppy.

The weather has not been playing ball at all. However, I have been doing my best to either run on treadmill or outdoors.

I was not planning for this run but it just happened :-)

poppypug profile image
poppypugGraduate in reply to ashishkulkarni

Ah it was meant to be, Ash :-) xxx

Curlygurly2 profile image
Curlygurly2Graduate

Great stuff Ash, really well done xx

ashishkulkarni profile image
ashishkulkarniGraduate in reply to Curlygurly2

Thanks CG2 :-) xx

Congratulations! You're an inspiration to a newbie.

ashishkulkarni profile image
ashishkulkarniGraduate in reply to Cushion

I myself was a newbie not too long ago. I started the programme because even though I had done a few half marathons, I was walking most of the distance.

And it was taking forever.

I decided to try various programmes until I found C25K. And this one definitely works!

It gets you running for half an hour continuously. And that is a fantastic platform!

Well done ash :) three goals met. Im sure you will reach your next one.. and carry on enjoying the journey. :)

ashishkulkarni profile image
ashishkulkarniGraduate in reply to Bluebirdrunner

Thanks Jan!

islandrunner profile image
islandrunnerGraduate

Well done !!! My first 5k was 45 minutes, so similar sort of pace !

ashishkulkarni profile image
ashishkulkarniGraduate in reply to islandrunner

Thank you!

It can only better isn't it? :-)

islandrunner profile image
islandrunnerGraduate in reply to ashishkulkarni

Correct, and I have got a bit faster, and can run further. I do 5k in around 37-38 mins now, with a PB of 35 mins.

ashishkulkarni profile image
ashishkulkarniGraduate in reply to islandrunner

35 x 4 would give you a Half Marathon PB of just over 2:20 :-)

islandrunner profile image
islandrunnerGraduate in reply to ashishkulkarni

Having done a couple of 10 mile runs recently, I'm not sure I fancy a half marathon. It seems to have slowed down my running, and I'm struggling to pick up the pace to what I was at before. Hmmm. I've decided no more 10 mile runs until the 10 mile race in May, which I will do a bit of longer distance training for nearer the time.

ashishkulkarni profile image
ashishkulkarniGraduate in reply to islandrunner

Good luck!

Well done Ashish! Forsake the treadmill, embrace the outdoors.

Thanks SWT.

I have been doing more and more outdoors :-)

You may also like...