Flagging!

[Shazjj67]

Hi, I'm new to this forum but completed week 7 last night.

My day 3 run killed me - wasn't sure I would finish. Feeling a little deflated and concerned about next week's 28 minute run. Also - nowhere near 5k yet! Is this normal?

[Pc59 Graduate]

I was exactly same on last 2 runs if week7 i posted on here near enough identical comments & with lots of encouragement from here iut i went on my first 28min run & guess wgat at the end of a sliw 28min run i ran anither 2 mins just so I could prove to myself i could finish the the program 😊 Then i was on countdiwn 5 runs... 4 ....3... & i finished😀 I didn't make 5k either but i was chuffed to bits as i never thought id run 30 mins!! Ive done 35mins & still only 3.77k but as everyone on here says the program is to run 30 nins the distance will come later! So hang on in there you will do it 😊🏃🏃🏃😊 & be so proud if yourself! Sllow & steady gets you there my next aim to keep going & get to 5k we can work on that together 😊 Go go go ...🏃🏃🏃Phyllis x

[JoolieB1 Graduate]

First of all, great effort to make it to that stage. There is only a tiny time increase now to graduate and being able to run for 30 minutes. Make sure you get lots of rest, drink plenty of water and focus on just one run at a time. The programme challenges us more and more each week in an intense time period, no wonder you are finding it tough but remember run 1, week 1 - you have come a long way! The only other things you can do to make each run easier: do some strength and flex exercises on rest days (greatly reduces the chance of injuries), have a good warm up walk (start deep breathing to get the oxygen flowing before you even start running), run slowly (at a speed where it is enjoyable and you are not out of breath - it is not a race) and relax (as you run, relax your shoulders and arms to improve breathing, relax all of your individual leg muscles too - this really helps me)! The 5k thing - I graduated and did my first 5k in 43 minutes. Now a year later, 5k takes me about 36 minutes at a push - I am 53 but I am not expecting to do it in 30 minutes at this time but I have focussed on running three times every week, getting 5k to be easier and also increasing my distance - I currently run 1 x 10k each week. Running needs to be enjoyable and our goals need to be achievable. After graduation, you will set your own goals but running three times every week for 30 minutes WILL result in positive health improvements

[Oldfloss Administrator Graduate in reply to JoolieB1]

All so true....maybe we ought to change the name to C2/30mins.... Hmmm not as catchy...

[Oldfloss Administrator Graduate]

Well done you !

As folk will tell you, the programme name is a bit misleading. The idea is, get to the nine week mark and be able to run the thirty minute runs, comfortably and enjoyably. You don't have to run 5K.

So... you have come this far...just go slow and steady! As Pc59 says, the 5K is not necessary, and you can head for that after Graduation...if you want to. Many, many graduates simply, run after, they do not have a desire to do 5K or more... they just enjoy running

We all have our own paths when we have graduated, some amazing folk move on the half marathon or marathon running, some, like me just toddle along and see where we end up

The thing is, the whole process should be, if possible, injury free and enjoyable So, slow it right down and head towards graduation

[Shazjj67 Graduate]

Thank you all for your replies - the encouragement I needed! I have to say that on the whole I am really enjoying the runs and feel so much more toned and healthy! Here's to week 8!

[Irish-John Graduate]

Short answer - yes! The programme builds stamina, not speed, by pushing us to and then just a tad past, our 'normal' limits. Just think how hard earlier runs/times were and how wasy they would be for you now if you went back and did them. They would be easy - but of little to no benifit to your long term goal though.

Long term goal in the programme being NOT '5k in 9 weeks/30 minutes' but the ability to run for 35 continuous minutes

Very few graduate 'on time, in distance' believe me.

You will graduate if you keep on - not a problem!