Had my first run today after graduating and decided I still needed structure so downloaded the stepping stones app !!!! Well I lasted 15 mins the music if you can call it that !!! That was enough to make my ears bleed 🤣🤣🤣 and no disrespect to the narrator but she was no mr smooth!!! I had to stop and make it go away and by the time I got sorted I was so annoyed I couldn't get my head back into it !!! So Wednesday her I come again going to try zombie run or if anyone has any recommendations please share me and my ears need it 🤣🤣🤣🤣
Failed !!!!: Had my first run today after... - Couch to 5K
Failed !!!!
Frostycat2Graduate
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Frostycat2
Graduate
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RunForestRGraduate
No Fail - just not such a good run - but still better for you than sitting on the Couch or at the desk. My first post-grad run later today, does feel odd not to have the impetus of "the programme" to commit to.
Good luck let me know how you do ! I know what you mean which is why I did stepping stones !!! Bad move for me I probably have bad taste in music 🤣🤣
in reply to RunForestR
Good luck
Beastie_MCCXIXGraduate
It wasn't a fail, it was not for you. You can use the graduation run again or use spotify to find a running playlist or create your own.
You'll find something, it's all a learning experience, never a failure.
Thanks my mission today is to find something xx
MummycavAdministratorGraduate
FROSTYCAT2?????!!!!!! The F word???! Now wash your mouth out with soap and water!!!!!! You have not failed....did you not read my F.A.I.L post???? First Attempt In Learning.....that was your first attempt at something you're still learning to do...now behave!!! You will be out there on Wednesday with a big graduate grin on your face while you run along x
I will I promise I was so annoyed but I just had to stop and make that music go away 🤣🤣 now back to some proper music xx
All is forgiven x
Thank you !!!! How are you doing xx
brilliant park run on Saturday...& penultimate run tomorrow...I will be so emotional on Friday...I've been taking an extra rest day in between these longer runs & that seems to be the secret coz it's def working for me xx
That's brilliant i know you will have a amazing graduation run !!! Will be thinking of you Saturday morning ❤️❤️
Thank you 😊😘
I think that it is maybe a bit soon after graduation to try the stepping stones (running before you can walk perhaps 
) Oh and you didn't FAIL, you ran quickly for 15 minutes- well done.
If you need structure why don't you go out and do the week 9 runs a few times using your app.
I would suggest just running for thirty minutes a few times (consolidating) and then setting yourself some goals - like increasing distance or speed. Have fun with your running, try and mix it up a bit.
Thank you I was ok with the pace including the second was about the pace I usually go at it was the music driving me mad 🤣🤣🤣 I must have bad taste in music I think I will go back I miss my mr smooth xx
BluebirdrunnerGraduate
I don't understand why you are so upset with the music...its a running training session. You can still listen to your own music on other runs...mix it up a bit.
The music is provided by audiofuel and is running music...it has a beat that you strike the ground to. The 'narrator' is Laura who is an original graduate of C25k and wrote the script for Michael Johnson. She will teach you some great new running tips during these podcasts to help improve your running posture and pace.
You can still do W9 to condolidate your 30 min runs to get structure.
Keep going.x
For me the music is just in the background with a beat to run to.
in reply to Bluebirdrunner
Jan. you are funny- Anyone dissing Laura had better watch out
Ha, well we only had the c25k podcasts when I started and listening to that soundtrack was a rite of passage.😊 Its too easy nowadays 😉 xx
in reply to Bluebirdrunner
The original and best. I love Laura!
I love her too..
So sorry I was more angry at myself 🤣🤣
I first did C25K back in the day when it was only a podcast, too... Didn't like the music but I thought that was just me not being very with it. Have occasionally used the app with MJ – particularly when doing a 30-minute run but wanting to listen to something else – and I can tell he's only reading Laura's script. She's the real deal, despite 'Julie'!
The running tips were really good and I must admit I was I was doing well she corrected my posture and I did feel quite good but then for some reason the music really started to annoy me and I know the beat was perfect beat but it got me as I said I probably have bad taste in music and Monday morning blues 🤣🤣🤣
ancientrunnerGraduate
Don't despair. It can be a tricky time just after graduating. I'd say stick to doing a few more straightforward 30 min runs first. You can use stick with the app or try it alone. Now you've done the ground work, had the graduation euphoria you need to consolidate a bit. Good Luck.
ps: Laura is greatly loved by lots of us who have been around a while. I suppose it's like having your favourite Doctor Who depending on your age, I can't imagine having done the programme with anyone else, even if the music can be a bit dodgy.
Thank you ,the information she gave was great and I was really paying attention and it did help but I suppose music is a personal thing and I old 🤣🤣🤣
Yeay.. consolidation is the name of the game
Oh please don't say that about Laura. She and I have been through a lot together! 😉. Seriously though, the stepping stones music put me a bit off too. On the other hand I really enjoy the speed and stamina casts. Stamina is my fave. But there are so many options for music out there lm sure you can find some combo that works for you. Listening to running music for 30 min or your own playlists or even Podcasts, your options are many. So this was no fail, only a lesson in what you don't like 😀
Sorry don't get me wrong it was just the music getting to me the information was brilliant I started counting to beat elbow correct chin and shoulders correct but my head started to focus on the music and it got to me !!! As I said I have bad taste in music and getting to old 🤣🤣
Yes she caught me slouching a number of times. Now I hear her voice and fix my stance without the podcast even playing! 😀. And there is no bad taste in music. Just different taste for different folks 😜
I will definitely remember the posture advice I definitely felt in a more comfortable position but Bon jovi has to come back 🤣🤣
Yeah!! On a steel horse you'll ride!!
Definitely 🤣🤣
Maybe try the stamina and speed podcasts in a couple of weeks... those quick light steps and upright stance have really helped strengthen my core muscles, and helped my backache. I too am always hearing Laura say shoulders down, head up.😊x
Have fun just running to your own music for 30 mins as you gain more strength.x
Yes!!!! Consolidation.. too much too soon is dangerous 
I know exactly what you mean I didn't last 15 minutes before I sulked home 😢 I have been repeating Week 9 for last 3 weeks but I have lost all momentum 😢can't decide whether to just start again from week 1 😢😢
Think I will repeat wk 9 again I don't want to give up and fail we can do this xx
F ??? I'm watching you... 🤣
Oooo, that's what I was thinking of doing, just repeat Week 9 over & over until I am not cream cracked when I get back...isn't that the right thing to do??
Hi,
My first run after graduation was awful. I couldn't get my breathing right, gasping for breath, pains in knees, hip and thought I would throw up! And it should have been wonderful- early morning around a local lake with beautiful scenery. I think I was also a bit 'lost' without the programme and had silly expectations of what I should do next. I decided to go back to my usual running course but mix it up a bit- go the opposite way, turn around half way there, but essentially stick with paths I know. I also stopped looking at my watch until I was ready to stop, and found that I have done 3 more runs of 32/35/36 minutes. And I'm not going to try to push on from this for a month or two. Twice a week 30 mins+ is working for me.
I did feel a bit adrift, and like you wondered if I should start again because I can't really be ready to be a runner. But I kept reading the posts on here, took an extra rest day then got my trainers on again. May try the lake again before Christmas if I am feeling up to it!
Good Luck, you don't need to start again, you are a runner, just need to find your own best way.
Thank you so much there is so many of us " feeling lost " going to keep repeating wk 9 till I feel more comfortable xx
I loved Laura, and did my C25K with her talking in my ear. But I understand where you're coming from regarding the music. If you've been listening to your own choice of music with the app then having the podcast music must seem quite an imposition. You could always use the timings from the podcast but your own playlist.
Having said that I couldn't get on with stepping stones at all. The pace was all wrong for me.
There are many options that you can choose.
The main thing is to keep running three times a week. You could try one run with intervals, one with hills and maybe do a Parkrun for your third run. Or try different routes to keep it interesting.
Thank you so much for advice I just feel a little lost now I've got use to being told what to do 🤣🤣 with my own music in between!!! I've now got to find a way that suits me some said about zombie run , I just don't want to ruin all he good work I've done as this is the 1st one I have failed xx
It might be worth downloading an app which will record your time and distance if that may help motivate you. I use Mapmyrun, but I think run keeper is good too. If you have feedback switched on Mapmyrun can be set to tell you your distance and time every kilometre and also your pace and your splits. You can still play your own music too. I just timed the 5 minute warm up walk by looking at my watch, then got into the run for 30 minutes, and when Mapmyrun told me I'd run for 35 minutes I knew it was time to walk again for the cool down.
I can also set a target for the number of workouts each week (3) and it will tell me when I've done all three. (I'm also able to record my gym work on the computer version too, so I can see my overall activity rates too. You can also go online and plot out new running routes and it will measure the distance as you plot, and find running routes that others have submitted in a particular area. (I only use the free version, and I'm sure if I paid for the full version it would do a lot more too).
I think if you use run keeper you can put in details of your current speed for the distance and set a goal and it will work out a programme for you. I haven't used this myself, but I know a few people in here have. I think it will then tell you when to walk and when to run.
I am sure there are other apps that will do this too.
But do take some time to just carry on with the week 9 podcast/ app, and get used to enjoying the scenery and the changing seasons and getting comfortable with your 30 minutes before feeling you have to progress to the next goal.
Thank you so much I have my Fitbit so set for my exercise routine but I am definitely going to repeat wk 9 and get my mojo back xx
You can set MapMyRun to delay the start timer for 5 minutes. Once you've done that, hit Start Workout as usual, then it will tell you to start running when the five minutes (i.e. your warm-up walk) is up. You do have to stop it manually when you've finished your run, however.
Thank you xx
Frostycat??? F????!!! Virtual slap on the back of the hand for you!!!
Irish-JohnGraduate
I wish when I graduated the programme just said " You are now free to celebrate your new status by just running for a few weeks. Don't worry about weeks or days, don't worry about times or distances, don't concern yourself with reaching the "next goal" - simply relax and enjoy being what you now are...a Runner"
I felt so "lost" without a programme or "goal" I floundered miserably for weeks trying this programme and that, dithering between trying to decide should I go for "speed" or "distance" etc.
In the end I got fed up of thinking about it all and just went out on Run days...and ran. Found my own speed and distance naturally and without angst and enjoyed it much more for feeling free from "deadlines"
The road to Graduation should be taken seriously, don't misunderstand me. It establishes the safe and solid foundation for all that can be achieved later. But do relax a bit and have fun while you discover what you and your body most want to do then - speed or distance wise
Thank you perhaps I'm just overthinking it all and a bit nervous that it's all up to just me now ☹️
We all basically felt a bit lost and adrift on graduating - like we were now supposed to know what to do - but didn't
Relaxing and having "just" fun for a while is a good option while you figure out what's best for you
Thank you will try x
Eeek...I'm getting nervous about being adrift!!! 😖
I felt dreadful yesterday but feel better today with advice back to basics x
I know what you mean...I'm sure after the elation of graduating you felt invincible...but, as many have said, you're still building up your running legs...and stamina so please don't feel disheartened, you are a runner who is learning to perfect their skill...you've done so very well, I'm proud of you never mind your Sister!!!!! Keep on with Week 9 & get those 30 minutes sorted then it'll be time to move on xx
Thank you !! you are so right so glad we have this site for advice it's all a bit confusing now completed on what is the best thing to do !! ❤️❤️
Just remember "Onwards and upwards" - but don't rush that either 
I will thank you
Hi Frostycat, have you signed up to any official races? I’ve signed up to the Manchester 10km in May and started fund raising today. So now I have some sponsors I am even more committed. It has set me a target in the distance and now I need to work out the small steps to get to that. So I have signed up for some virtual races too. A 5km, a monthly cumulative and January is just ‘any distance’ but in my head I want that to be 10km. I’ll get the medals and see the bling growing ready for the big day in May. Weirdly I’m even thinking of half marathons and marathons too. The world is our oyster.
But for now, I’m still recovering from my graduation run which was actually 34mins not 30 (that’ll teach me) so I’m having a well earned rest and then I’ll start to consolidate. I have a route I did for the last 4 runs that weren’t at Park Run and I want to close the loop on that. The gap is about 1.5km but it’s a small enough challenge.
As for music, why not make your own list and hit get it and run. Run for 30 minutes. Look at your watch and talk to yourself every 5 minute interval. Maybe take a bell for 15 mins in 😂 xx
Love that thank you as I just said to razouski and Irish John I have now got to find my way whatever that is !!!!! I gone with the knowledge of following a program now it's down to me and I'm don't want to fail or get it wrong I want to continue running and love it xx
Definitely look into Virtual Runner uk. Loads of amazing medals to earn. Can’t help but love medals 😀 I hope you find what suits you. Tbh I’m gutted today that my joints hurt because I’m working from home and wanted to run at lunch. But I couldn’t even jog down the stairs 🙈 xx
Than you so much I will definitely look into to it perhaps give me more focus !!! Oh so sorry you not to good I take turmeric for joints as it's also a amazing natural anti inflammatory wouldn't be without it and the dog 🤣🤣
How do you take it? I only have it in powdered form x
Tablet 3 a day I get from Costco or amazon if you go in turmeric Facebook page it shows how you can make very cheaply!! I did once but everything turned yellow !!! Not pretty so pay for tablets now 🤣🤣
I shall have a look. Thank you. X
OldflossAdministratorGraduate
I simply cannot believe you went straight onto the C25K+ podcasts... what about consolidation ???
Two weeks or so of consolidation of the 30 minute runs... and then some short routes, some longer, some a bit faster maybe... some runs for pure pleasure?
The running legs.. your running legs, have only just begun to get going.... your stamina and strength are still building too... all the posts asking where to go next, have replies from the seasoned Graduates, about consolidation...all of them... you could really hurt yourself !
The muscles in your legs need time to grow as one of our most awesome runners tells us...and C25K+ podcasts really can be quite demanding
Sorry, but I do get over protective I know, but I do think the music is a secondary issue here...
I know I bang on about slow and steady, but there is a reason for that.. and music has nothing to do with it.
Please... try to find some time to consolidate.. with music you enjoy... and then maybe think about moving on to the C25K+ podcasts...they are great for the discipline within our running... and really do, as one of our other awesome runners say, kick a**
We need you to get protective 🤣🤣and we appreciate it I will do my 30 mins as usual slow and steady then build from there !!! Thank you xx
So would your advise be to repeat Week 9 for a bit until the 30 minutes are more comfortable?? That's what have thought I'm going to do
I hope so as I'm now going to do this as well xx
Good...I think that's what we're supposed to do??? That was always my plan...I don't want you getting all lost & forlorn with negative thoughts after all this time x
That was how I was yesterday but today I'm promise you I'm positive tomorrow morning re doing wk 9 for a few weeks MrsT82 suggested virtual runner uk had a look and going to do one of those looks fun xx
Glad you feel better...everything will work out in the end, you just have to find something that suits you...I know I don't have to say this but let's us know how you get on...and NO MORE F WORD!!!! X
I promise xx
I was exactly the same as you when I tried Stepping Stones - I was so irritated by her pipping voice jumping in here, there & everywhere I had to stop it after 20 mins. I use Mapmyrun now which has vocal cues. I do interval training (when I am actually running - haven't been for a few weeks due to injury & the lurgy) and use trees, speed signs, etc. as my markers. On days when I am just running, I just listen to the music, get into my own world and just go for it. It's natural to feel a bit lost after graduation but you will eventually find your own groove. Good luck xx
Thank you so much will give that a try and hope you feel better soon xx
iain-strachanGraduate
My "step up" from the program was to actually go out and run for 5k, which I never managed during the program. First 5k was in 38 mins, next one 36 mins, and the first Parkrun was 37.5 mins. So it was a bit of a step up. Then I put my back out doing a yoga class! Next week tried stepping stones and found the pace all wrong. I kept to the beat of the music but my pace was way down on before - I think because of bad back I wasn't pushing off hard enough - didn't even get decently out of breath. Then several weeks on IC. Just getting back into it with a fast run through the earlier weeks (one "week" run per session, on a treadmill). Physio recommended easing back by alternate running and walking. Now up to week 4, and also pushing myself to do a faster pace, which you can monitor on the treadmill.
When I'm confident I can run continuously again I might try Stepping Stones again, though I agree the music is ghastly. (Well, not to my taste anyway!)
Another thing to try (for structure) is to re-use the earlier weeks for High Intensity Interval Training (HIIT). So instead of running/walking alternating, you alternate jogging slowly with burst of really fast running (e.g. Week 1 equivalent would give 90 seconds jogging (not walking) and 1 minute going "like the clappers" - whatever that amounts to for you.
There is something similar to this in the "speed" podcast - though I havent tried that one yet.
Thank you so much for the reply you advice is very gratefully received will do another couple of weeks and the same as you not got to 5k so will try that and I like the idea of wk1 jogging then running!!!! Hope you are feeling better soon xx
unlikelyrunnerGraduate
Hellow Frostycat - I had the same reaction to stepping stones last week. Did it for 15 minutes but didn't like the rythm (made me take annoying little steps) and I hated the music. I did exacty the same as you - turned it off at 15 minutes and sulked my way home. I posted something very similar on the B210K forum yesterday and got some good advice (although nowhere near as much as you got!). Being without the plan is definitely another of the challenges of this running lark! I think I am going back to week 9 for a few weeks. I don't like being without the reassurance and time-checks, and I don't think I'm quite ready for anything more just yet.
I'm exactly the same and I am definitely going back to Mr Smooth wk9 I need the structure till I get more experience!!! Got very frustrated and annoyed won't be doing those again till more miles under my belt !!!! Let me know how you get on we can swap tips on what we find works for us xx
You're on!
Someone mentioned zombie run whatever that is and virtual runner uk that does look fun xx
ejvcrunsGraduate
A couple of things -- as you know I'm a Zombie fan but the Nike Run+ app has little "training" programmes built in for free, which I thought looked helpful -- there are some that have cross-training with their Training Club app, too.
Thank you will have a look xx
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