Couch to 5K
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1 Week Post Graduation

Yesterday evening was 1 week post graduation for myself. I have done 3 runs since graduating and I have to say I found it harder going than week 9 on the plan. My first post grad run was a Parkrun last Saturday, and although I get a new PB time I made some mistakes, especially on the 2nd kilometer when I ran a time of 5:27, and at the 4th Kilometer I was shattered.

My second run was a disaster, I tried to do 5k and had to give up after the second Kilometer and walk/run the rest of the way home. But at the same time I was happy to have got out there.

Last night was my 1 week anniversary of graduating and I joined my local Athletics club. I was a little nervous rocking up there in the rain yesterday evening and was immediately put at ease. I met a very friendly group of lovely people from all levels of fitness. There were 3 ladies whom had done a C25K plan with the club in January and were running 5k-7k comfortably 3 times a week. The rain had put a few people off, so there were just 7 people including myself, 3 guys and 4 ladies. We all did a 5k road circuit and I was running along side a lovely lady who was running a 5k race this evening and was happy to just jog along with myself and chat. I had done the C25K on my own and was not used to talking whilst running, I have to say it is very difficult, I had to walk for about 200-300 meters a couple of times just to recover my breathing. But the lovely lady just slow jogged along beside me as I walked and again we were off. There was no pressure, and loads of encouragement. €65 for the year with full use of a running track any time I want, with really nice, welcoming and encouraging club members, bargain.

Damien

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I've been out three times a week since graduating, but I think the lack of structure post graduation makes you struggle to stay focussed so some runs are better than others.

Good for you to join your local club - sounds like they are quite encouraging.

Unfortunately my 'local' club are a bit more elitist and view completing park run in 30 minutes as a minimum and I am way off being able to do 5k in 30 minutes.

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That's a real pity. The guys in the club local to me are very supportive. The fact they run their own C25K group every January for complete beginners is a good sign. Would there be any other clubs in your area? Not that you need a club to be in anyway.

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I am quite happy doing my own thing. I may look to build up to do an event next year, but at this stage I view the fact that I am getting out three times a week as being far better for me than being on the couch.

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Absolutely, your dead right. I just need people to kick me up the ass. Nicely.

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The habit is the important thing. Do it your way. We are all different.

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Damien it sounds like you have your post graduation running life sorted, it must be a blessing to have a good supportive group to hand and it sounds like you're off to a flying start. 👍

I might have to pop into google and see what the local run club situation looks like if/when I get brave enough.

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Ha ha I wouldn't say I have my post graduation life sorted. It is a struggle still. I plan to do NHS C25K+ podcasts on Monday or Tuesday runs, run with the local Athletics club on a Thursday evening for 5k. Then on Saturday run a local 5k Parkrun. Keep it realistic enough, I'm going to need encouragement to keep it up long term.

Funny thing was that I recognised 3 people from the club because of Parkrun and they recognised me which was really cool. Your right I am blessed, they seem like a great friendly supportive bunch.

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Well done 👍🏻Be proud of yourself for having the courage to join! Running is such a confidence builder isn't it. Really like reading about your post grad runs as I will soon be there 😊

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Hi Damien, I've just come back from my third post grad run too. 1 park run, and 2 stepping stones podcasts. Race for Life on Sunday. I did investigate my local running club, but they seem to think that a 30 min 5k is an absolute minimum, and seeing as I am currently 40 mins, can't see me joining anytime soon! Hoping to find the motivation to keep it up on my own 😊

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You are not on your own! You have us!

Remember Irish -John says " we may run on our own, but we never run alone"

I am also just back from third run in week 10. I struggled to go today for the first time, nothing was working. Eventually, remembering the ' any run is better than no run' and keen to add some minutes to my total, even if it wasn't 30, I gave myself permisssion to do just 20, 10 then turn. I returned to my beloved (security blanket) boardwalk, have been trying some roads recently. Put radio on instead of podcast or anything running related. Chris Evans was raving about the Minions 3 movie and the banter was very distracting, the route uber familiar and I didn't turn back until I had done 15!

I should add that I have been ridiculously productive since my run too, which I'm sure I would not have been had I not gone.

Keep running, keep smiling and keep me (us) posted!

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That's a real shame Sueken , I wouldn't have any interest in that either., your better off running as you are.

Is there a way of having a post grad running group set up where a few of us whom would be interested could perhaps follow each other and spur each other along? We could keep each other motivated.

Perhaps we could add our experiences to the weekly run link.

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I like that idea

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I am maybe on week 13 or so of my programme. I found the first couple of weeks post graduation quite difficult but since then have fallen into a bit of a routine and I am feeling much better just running 3 times a week (2 x 5k and 1 x something else). I am feeling much more relaxed about the whole running thing and enjoying it (mostly) much more. I think that I would advise (and emphasise that I KNOW NOTHING) just being kind to yourselves and see this few weeks as further experimentation; finding your feet and spreading your wings :)

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I was the same. Did W9R3 at my local parkrun in 34 minutes which I now realise was pretty good for 51 yr old uber-unfit asthmatic 😊 But the first couple of runs after that I couldn't seem to coordinate my limbs and was soooo deflated. I tried the C25K+ programme but couldn't get on with the rhythm so I now run to my own music and do some Fartlek training to improve my pace. Motivation wise it helps having a dog that needs lots of exercise! 5k Race for Life today but the Pretty Muddy kind so I'm sure there'll be lots of stop-start involved. So proud to be able to call myself a runner. God Bless Laura! ☺️

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All the best for your 5k race for life. Enjoy. I'm getting ready to go to my Parkrun.

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I graduated last Monday and am still not up to 5k I've been out for 2 post grad runs and just keep repeating week 9! Sounds like you are doing amazingly well and have found a good club to run with.

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Glad to hear you've found such a friendly, supportive club. When I graduated I think I was quite focused on the magic 5k but a few weeks on, I'm much more laid back about it. I think it's good to challenge yourself but also to enjoy the freedom & mental as well as physical well being that running brings. I like to vary the places where I run & just enjoy them for what they are, not how far or fast. We will always keep on graduating in a sense as there will always be another distance to move up to. Every run will gradually increase stamina, strength & speed just like C25K - and it's always preferable to sitting on the couch!

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