The joy of a comforable pace run🌻

[Bluebirdrunner]

I have always found running further than 30 minutes a huge effort. I have done it but the worst part for me is running past the place where I usually finish. Last year I started doing the B210k plan *spoiler alert* there are walk breaks so best not to start this until your 30mins is fully consolidated. I was able to run quite far about 7.5k in just over an hour. (With the planned walk breaks)

This year I have been coming back from a few months out with a frozen shoulder and just concentrating on building stamina with 30 min runs.

Three weeks ago I decided I felt like trying to get to a non-stop 5k (after reading so many inspirational posts from you peeps) as my normal fav. run is about 4.2k

I made my route longer by walking further away at the start and used the Stamina c25k+podcast and then just kept running at the end til I made the 5k mark. The route has a long gradual climb with a short steep bit before levelling off, with a gentle downward gradient back. My first time was 48 mins and it felt like such a long way.

Last week I did it again, started even further away though so I could finish at my usual place.Did just over 5k in 45 mins... used the Sammi Murphy B210k podcast but just ran without any walk breaks..the music is good great lyrics to make you smile/grimace with some Madonna and Brittney thrown in.

Last night I went again. This time I decided to try a different flat route judt run for 2.5k then turn round and come back. I took the Sammi podcast again, and although I always start very slow I thought more about what Oldfloss had suggested and found a really comfy pace straight away and just relaxed and went with it. No hard bit (toxic ten) and just pulled back a few times if I felt I was speeding up a bit. The worst part again was running past where I have turned back before but once I got to 2.5k the run home flew by. I felt really good. I could have run a bit more than the 5k... My time..well 41 mins... and the fastest splits I have run thus year. YET I WAS SO COMFORTABLE..😊

The reason I'm posting this up is yes, I'm chuffed to bits and can't wait to go again,but also for those new graduates who are maybe feeling a little lost now they have finished the plan to let you know you Can keep it up, having fun and setting goals for yourself. You can fit running into your life to suit you, and even if you have holidays,or can't run for a while if the 30 min foundation is in place you can still run. Its brilliant and two years after graduating I'm still smashing it😎😆😆😉

Happy running everyone. xx

[unlikelyrunner Graduate]

Thanks JNR. All being well I will graduate 2 weeks tomorrow and I'm already wondering where to go from here. The various different podcast options are a bit bewildering. I think my first post C25K goal will be to consistently run an actual 5K (as opposed to 30 mins which I'm guessing will be about 4k for me). The only problem with the brilliant C25K plan is that it ends!

[Bluebirdrunner Graduate in reply to unlikelyrunner]

Ha, but your running career just begins..I still get excited waking up on a run day..😊

[Oldfloss Administrator Graduate in reply to unlikelyrunner]

But the best bit is, as Jan says.. this is just the beginning and there is so much fun to be had en route!!!

[misswobble Graduate]

I always run with Sami on my trail as the tunes really do help get you over the hump don't they. The lyrics are always guaranteed to pick you up when you begin to flag 😃🏃‍♀️👍✔️

[Oldfloss Administrator Graduate in reply to misswobble]

I feel I may need to let Sami into my head again...

[Bluebirdrunner Graduate in reply to misswobble]

Ha, 'i'll love you til the end'😅I also really enjoy that one 'this one's for the girls..' very 70's😊

[Joy57 Graduate in reply to Bluebirdrunner]

'This one's for the girls' is really lovely

[Oldfloss Administrator Graduate]

Terrific post.. and so welcome, for all those folk...not just the Newbies, or new Graduates, wondering how they might progress.

Great advice here, and showing just what the running is all about... taking time out, coming back and finding the right combination of runs or walk/runs to suit... and getting where you want to be!

Funnily enough, Jan... I did not have a toxic ten this morning either...spooky... I found my comfy pace too!!!

Go you Jan... out there and doing simply amazingly x

[Bluebirdrunner Graduate in reply to Oldfloss]

Thank you Floss, 😊 wouldn't it be great if you have found the solution to the toxic ten😉 we shall hope and see..

Yes, a few hiccups but still getting my running shoes on.

I no longer carry a water bottle which is better and have just picked up a Brooks racer back sleeveless running top in the sales which makes a huge difference..😁xx

[Oldfloss Administrator Graduate in reply to Bluebirdrunner]

Now that sounds very sassy!!!! Dare we ask for a photograph!!

[Irishprincess Graduate]

Lovely post and spot on Jan. And well done on your times.

So many people lose the love early on after graduating because I reckon they rush to faster/longer runs far too soon. I "played around" with 5K runs for most of the first year after graduating before increasing distance and I look back on those days with real joy. I'm pretty sure that's also one of the reasons I'm still running four years on 🤗

[Bluebirdrunner Graduate in reply to Irishprincess]

Thank you IP,

Yes, those 30 minute/(5k for you) runs really do help so much. Also once you have reached that heady height it doesn't feel safe going back to walk intervals does it....consolidation is key.

Four years is amazing, I hope I am still able to do that too.😊xxx

[Hidden]

This is such a useful read Bluebirdrunner i think like most newbie graduates, I am a bit at sea in knowing what to do. There's a plethora of choices out there and actually that makes it hard to choose. Whereas with C25K someone else did the dirty and hard work for me and just told me what to do and when.

You have confirmed that getting the 30 minutes into your "normal run" bank is the foundation for success. Thanks for sharing that insight.

Also well done on the fastest splits without losing your comfort. Thats definitely on my list to do one day

[Oldfloss Administrator Graduate in reply to Hidden]

She knows what she is talking about does our Jan... she was, when I was on the C25K journey....and still is an inspiration to me...

[Hidden in reply to Oldfloss]

Agreed this for me has cut through the "noise" of all the options. Get your foundations strong and then you have choices. Irishprincess saying about 4 years running, makes me want to get the foundations right...

[Bluebirdrunner Graduate in reply to Oldfloss]

Aaaah, I think you have always been just great Floss, You are being very gracious and modest. 😊 Your comfortable easy run was around 7k ages ago, before you properly 'tried' to get to your now achievable 10k (reminded by a reply to Jetts of you running to just under 7k so many times til you made it!) and your running playground is open fields,hills, lanes and woods. There are a lot of us who have always listened to your wise advice and followed you on your runs, who went through the program at around the same time. Many, like you have had the dedication to go on to some fantastic running achievements🏃💪💪💪x

[Bluebirdrunner Graduate]

Thank you Jan😊..

Yes, don't ever feel like you are standing still at 30mins or 5k as IP and Oldfloss says its easy to burn out or get injured straight after graduating by pushing on too soon.

Happy running😊x

[lardofale Graduate]

Excellent post Jan. I've just finished my first week as a free spirit (so to speak) and was a little lost to start with but quickly decided to just 'wing it' and see what happens. Lots of things to think about here, lots of good advice, thanks for the pointers!

[Bluebirdrunner Graduate in reply to lardofale]

You're doing great lardofale😊x

[Oldfloss Administrator Graduate in reply to lardofale]

Follow her advice and as you say you will be doing just fine

[Decker]

Wonderful post Jan. And go you!! 👍🏼 I agree the regular 30min foundation is what holds it together later on. I am still consolidating (or procrastinating) with the 5k runs before switching to 10k. 😀

[Oldfloss Administrator Graduate in reply to Decker]

Go you!

[Hidden]

Lovely post Jan. Glad you have found your stride once more; its great when a plan comes together and I think you are right to be chuffed

[Bluebirdrunner Graduate in reply to Hidden]

Thank you helenwheels..its a nice little project to keep chipping away at...😊x

[misswobble Graduate]

Love you to the end is The Pogues I think. It's great cool down music 🙂

I've not got that other tune though? Unless it's on week 1, which on my podcast is duff

[Bluebirdrunner Graduate in reply to misswobble]

Yes it is the cooldown for week 1😊

[sheps Graduate]

Does anyone have a link to a download of the Sami B210k podcast for android? I can't find one so perhaps they are ony for iphones. THe music sounds more interesting than the Laura screaming disco beats.

[SuzyKK Graduate in reply to sheps]

I was just going to ask that!

[Bluebirdrunner Graduate in reply to SuzyKK]

Sammi murphy link

dropbox.com/sh/1tqm59u6zwwl...

Hope this works

[SuzyKK Graduate in reply to SuzyKK]

Will try & check this out on this week's runs - thanks!

[Bluebirdrunner Graduate in reply to SuzyKK]

Please take care doing the Sammi runs. Don't do more than one a week, build up slowly. See notes below...

[SuzyKK Graduate in reply to Bluebirdrunner]

ok... maybe I'm being a complete techno idiot, but just cannot open any of these... I have tried both on my adroid mobile & on my laptop & can get more then 1 min of sound from it - just stops... any suggestions?

[SuzyKK Graduate in reply to SuzyKK]

oops - ignore that last posting @Jan-now-runs ... I have just managed to download onto my laptop - so hopefully will also get it onto my phone to be able to run with it (I'd look a bit daft with my laptop strapped to my back )

[Bluebirdrunner Graduate in reply to sheps]

Sammi murphy link

dropbox.com/sh/1tqm59u6zwwl...

Hope this works...

But

*DO NOT treat this like c25k and try to do 3 Sammi runs in one week..its too much and you could hurt yourself.

Maybe do one Sammi, then a C25k+ or wk9 and maybe a shorter run. Remember the 10% rule. We have seen people injure themselves quite badly by overdoing it before their running legs are able to take the pressure.

[Bluebirdrunner Graduate]

If you go to one of my posts ..click on my name, called Goodbye Laura hello Samantha...then look down the thread Poppypug reposted it on there I think. My phone is android but I have it on an Mp3. Will take a look and see if I can be more specific. Someone else will have it...Davelinks or Andy D and may be able to help..

[Joy57 Graduate in reply to Bluebirdrunner]

I have it on android so it's possible!

[HeleneCorsa Graduate]

Thank you for such an encouraging and insightful post - it really helps me look forward to the future knowing that there is most certainly plenty of life after C25k!

[bareliz]

Such a lovely post Jan. Yes really good advice for us newbie graduates to consolidate our running. I intend to do at least a couple more weeks at 30 minutes before moving on.

[Babs24 Graduate]

Really informative - I will look up those podcasts. Thank you! x