I'm all about the goals at the moment, because I'm worried when I get back to teaching next week the workload will get too much and I'll slack off the running - I really don't want to do that!
I'm at Week 6 and have managed all the runs so far, slowly but steady, and finding its hardest on my legs rather that on my breathing. So I should graduate all being well around 19th sep, and then the plan is to run twice during the week and then park run on Saturday. And maybe join the local running club if I feel brave enough.
so here's the goal I want to ask you graduated people about, is a New Year Day 10k too big a goal, or doable with the right mindset? I want to set myself a big target, but not so big I get defeated. And I like the New Years Day thing , its the kind of gimmick I'll always fall for!
any advice very gratefully received, this forum really is a wonderful place for motivation!
Written by
bettybelle
Graduate
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Hi bettybelle, it sounds like you have great plan and I think a 10k is doable for NYD as long as the busyness of teaching doesn't impinge too much on the plan! After graduating I ran 5k up to 3 times a week for a while, then gradually extended one run a week by adding 1k on each week. I did 6,7 and 8k then just went for a 10k and it worked. I graduated a year ago but then had a calf injury in oct,Nov so i didn't get up to 10 k until May this year. I am a teacher too so I know what it is like once term begins. I realistically only managed to run twice a week but my fitness stayed the same. I used to do a longer run at the weekend and a shorter run (or runs if time allowed) in the week. I had to be really strict with leaving school early so I could fit it in. I did park run some weeks but when I was building up to longer distances I had to do that instead of park run sometimes as I only had time to do longer runs at the weekend. Running is great for stress relief after a busy day even though you sometimes feel exhausted before you get out the door. I find it re-energises me and I couldn't not do it now! Good luck! 😊
It will all depend on your own fitness levels. I can only share my own experience. I graduated from C25K maybe 7 months ago. I managed a 5k in 43 minutes at parkrun to finish. I decided I wanted to go onto another plan and selected a 10k one that I joined at week 9. It included tempo runs and run-walk. I hated it and my legs were pretty upset with it too. I had underestimated that I needed to consolidate my fitness and recover from 9 weeks of pushing myself so I took one week off and then started with 3 X 30 minute runs. On a good day, I kept going and did a 5k and then for many weeks, kept going with 3 X 5k per week.
I had a good run and did a 5.5k which proved I could go further! Then I fell into a pattern of 3 runs per week (2 X 5 and a "long" run)! Each week I increased my long run - 6,7,8 then a 10!
However after getting up to one run of 15, I had a painful calf when running and had to drop back again to run-walking 3 X 5. It has taken me a couple of months to get back to running 3 X 5k.
So I guess I am saying, goals are great but if things get in the way, as long as you are not injured, be prepared to be flexible and reset your goals again. As long as we are running regularly, enjoying running and not injured, we are the only ones who know how far to go.
Yes it is a reasonable goal. You've got time to consolidate running for 30 minutes for a couple of weeks after graduation and then slowly starting to build distance. Don't increase your total weekly distance by more than 10% and don't increase every week, tempting though it will be.
I increased by half a kilometer each week which is less than 10% and you've got time to do that too. Just listen to your body and cross train too as that makes you a stronger runner. Take your rest days, stretch and foam roller.
You've got wriggle room for aches and minor injuries which, hopefully, you won't get. Good luck!
10k in that time is perfectly possible, especially as you don't seem to have had any real problems so far. Some good advice further up, which I won't repeat! Just make sure you get out there regularly and you'll be fine!
This is all reassuring news - I am now a little beyond excited! I'll register for the race before the start of term so it will be the incentive I need to get up and out!
Thanks so much everyone for the advice and encouragement
I think it's a great plan! Gives you plenty of time to build up one long run a week without risking overuse injuries by doing too much too soon. As others have said, consolidating three x 5ks for a few weeks before extending one in to your weekly long run is a good way to go. Having an event to look forward to will really motivate you to get out there after a day at school (I work in a school too), I just love getting out on my runs after work - think there's a running quote "I'm tired - think I'll go for a run"! What run are you hoping to enter, btw?
I'm currently a morning runner, so planning to be up and out at 5am, but I must admit I could maybe consider afternoon/evening runs - I'd written them off as I'm usually pooped after school, but I'll try one and see how I go, that quote doesn't sound unlike my attitude to many things!
That looks great, good luck! I love an early morning run but am a bit rubbish at going to bed at a decent time so don't do them too often! It is the most beautiful time of day to run though, definately!
I honeslty don't know about the 10K part - I'm still working up to the 5K - but as for making the time to run when school starts I can share what I found.
I started the programme on a sheer whim when I had nothing to do - a new job was in the indefinite future due to a bureaucratic foul up with Computer Records and I was basically hanging around all day climbing the walls with boredom.
If you read my earlier posts you will agree I was probably the most unlikely person ever to finish the C25K by a long shot
However - what started being my very real worry when I realised that I would finish it was 'Will I keep it up when I have to go to a job and come home knackered etc' I am a serial Couch Potato historically after all - and the thoughts of 'having to' go out to run filled me with doom and gloom.
Well- without really being aware of it I find, and your question was what made me realise it, that I am NOT 'fitting in' my Runs, I am 'fitting in' just about everything else AROUND my Runs
I am getting up earlier than I ever would otherwise, shifting meetings and so forth around so I can run Evenings when mornings won't work, basically keeping Sunday as 'sacrosant' for running also - that means there are only two other days in the week I have to juggle and seeing as you can have either one OR two 'rest' days between 'run' days those I have Tuesdays through Thursdays to factor with AND of course Saturday can be worked in if Sunday really does not suit any particular week becuase of the other two run days.
Dang - that does sound very complex when I see it in writing but honestly it works out.
Because if you get anything like the enjoyment I do from that 'less than an hour three times a week' that I do it is no sacrifice whatsoever to do it And when the Weather starts getting really batshit-crazy cold and icey out there I will just remind myself that Running will reward me at the end of EVERY run.
But, it works like anything enjoyable does. It replaces the previous but now less enjoyable so that opens a lot of time. The time we have is fixed - but less time on my sofa leaves me LOTS of time for running, running makes me feel so darn good about myself I find I want to do other things, less time on the sofa watching TV or just pottering aimlessly about etc.
Best wishes on your quest for the 10K - hope what I've written helps you figure out the time aspect
I think it's completely doable and a great idea to have a goal.
Most programmes for bridge to 10k have 3 runs a week like the C25K plan and go back to intervals. My problem when I did this is that the 3 runs were the same and took longer and longer meaning I was out for an hour - I'm a teacher and I know how precious every hour is! I'd advise consolidating running for half an hour for a couple of weeks and then one (or preferably 2) shorter runs in the week (stamina and speed podcasts available here would be good) with a longer run at the weekend.
You've got plenty of time to get up to 10k (plan to do it gradually but aim for the middle of December to give yourself a couple of weeks of less running before the big day). I had actually only done 8k as my longest run before I did a 10k race and I got round fine. Also don't forget that there is no shame in walking in a race if you need a break.
Once you've graduated here, come on over to the Bridge to 10k group as well and you'll get lots of support there.
BTW - a word of encouragement about the use of your precious time - good ideas often come to me when I'm running and not trying to think of them. It's rather like washing up in that respect, but I know which I'd rather be doing
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