Hi gang! Well I never thought I'd manage this! 7 weeks after graduation I've broken the 30 minute barrier 😁👍 I was hoping to get there by Christmas so I'm delighted with my progress.
My weekly running programme currently consists of a steady paced 5K for run 1, a slower paced longer run of around 6k for run 2 and a see what happens paced Parkrun for run 3. It seems to suit me at the moment, things can change but if it ain't broke then why fix it as they say! 😁
The pic shows my effort today, that's me in position 144 and representing NHS C25K👍
Written by
lardofale
Graduate
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Thanks for that! I've done 5 Parkruns now and, following advice from yourself to others, I set a beatable (though not snailpace!) time at the outset and have set pbs every week since. If there was a cult of IannodaTruffe & Old Floss I'd probably be chief of staff!
Respect! Always good to see magic 3-0 being dented. I once managed 5k just a shave under 26 minutes, and begged the Lord for sweet oxygen afterwards.
My plan is similar and works for me - easy pace 5k, give all you've got 5k (with either intervals or steady tempo) and slow and steady 10k. The beauty of it all is that it gives you a variety of options as your body gets stronger and more comfortable.
Unlike you though, I can't do Park runs, lone runner that's me
Thanks mate! I was puffing somewhat when I crossed the line! Luckily it's a seafront run so the air was definitely very fresh so I revived pretty quickly!
Thanks GrannyO! My Grandmother used to call me a Bluebottle because I zipped around everywhere at a pace so I guess that's been proven in my running. No need to go for it too soon but good luck for a future attempt ☺
Thank you leader 😁 Despite what 'er indoors says I can be sensible sometimes hence my little programme 👍
Brilliantly done you. Now I think I am going to change my plan that I'd so carefully worked out... you must be chuffed to buckets with that and only 7 weeks post graduation. That is so fab.
Thank you Kim! If I inspire my fellow C25Kers then I'm absolutely delighted! Good luck with your last few runs, looking forward to celebrating with you soon 😁
I do think i can build up the fitness but I'd age-and-gender scale my performance to 34 mins something. I'm not sure I'm the right build ever to be much faster than average -- I've been slow my whole life in any running situation, even as a kid and even when more or less in shape. But I like to go fast! So I will keep training! First goal -- 5k. Should take me about 45 mins at current speed, I can't run for that long yet though...
Fair enough! I'm 47 and have never been a quick person, had to lose 4 stone to get to this point, but I know plenty of people who are in your position, good luck ☺
Thanks for that! The person who came up with the c25k plan has so much to be thanked for. People have mentioned that what I have achieved has inspired them, people like you inspire me, no doubt you have people here who have inspired you. We're one big running family! 😁
...we are indeed! A fantastic programme and such great support on this forum. What's so exciting is that we complete the programme and step off in to a wonderful world of running options - faster, further, trail, road - endless possibilities! Love it!😀
Thank you Lissy! Parkruns are great fun, you can be as anonymous as you want, it's not competitive (to most!) and everybody is there to help & encourage. Go for it, I'm sure you'll love it!
Wow - well done! I did park run yesterday - 43 seconds off 30 minutes.. gutted! It is absolutely chaotic at ours.. so many people running with dogs and around 260 runners in all.. I have to say I don't enjoy all the people
Thank you! Great name!! I know what you mean about the chaos, there were over 200 running along a seafront course and with dogs in all directions too! Those 43 seconds will disappear soon I'm sure!
I started running in January with the 30 min target and finally smashed it 2 weeks ago. My training regime is 2 slow 5k in the week and then to push at Park Run. After reaching my target my thought was what next ? For me I really enjoy the running and I know I can think both 10k and breaking 29 mins. Simply enjoy and keep going.
Cool, well done to you! That's a good plan you have there too, I'm now starting along the path to 10k too but, as you say, i'll just enjoy it and keep going, no rush!
I do the speed podcast once a week with to try to do a sprint finish. I was advised to try it when I was trying to get sub 30 at the Parkrun. It helps with a sprint finish for a few more seconds off your time.,,
I didn’t know you can represent Couch to 5K. I might need to change my Parkrun profile!
Thank you! I guess it depends on the terrain for the parkrun too when it comes to a sprint finish. The course I run is relatively flat but has a steep hill which needs to be climbed twice, that doesn't half sap the strength out of the legs!
I spotted a response to a fellow C25Ker from IannodaTruffe some time ago which mentioned that it was part of the running club menu. There are a few people who have attached it to their profiles, it would be great to see a few more!
Hey 👋 well done! I've slacked since graduation so lots of consolidation runs for me! Might revisit from week 6 and build up from there. Do you have anything to listen to as you run?
Thank you Catherine! Once I graduated I decided to just go for 5k runs and see what happened. The endurance and speed have built up bit by bit in the last 7 weeks. My music is just a random playlist which I initially set up to mask heavy breathing! Now it's just to help concentration though I did have a problem with my headphones recently which meant I had to run with no distraction, it was an interesting experience having to think for myself and not what Metallica told me to think!
Well done. What an achievement. I am sure you will keep getting better. As long as you are enjoying it and to keep off the weight, another incredible achievement of yours. I could do with some of that as my weight is probably slowing me down a bit. I really enjoy this programme and will be well happy if I can do a park run without collapsing at the end. Inspirational.xx
I did my first park run yesterday. I've only recently managed to step up from running for 30 minutes to running the full 5K distance, so was quite nervous about doing it. My time was 37:52 which meant I was second in my age category VW60-64 but as there were only two of us in that category, I was also last in the category! I was just pleased not to have been last over the finish line ...
oh we are in same age category and my one and only park run at full running 5k was 36:52, so we are very similar place. i have 2 more runs to complete week 9.
You have done very well to get to 5k so quickly. I completed week 9 back in June but was still not running 5k until a couple of weeks ago. I floundered a lot without the structure, was away on holiday, skipped runs etc. I kept repeating week 9, also tried using Stepping Stones but found I wasn't enjoying my running very much. I decided I was going to give up the 5k aspiration and just do nice, easy 30 minutes runs 3x week. I've gradually increased them to 40 minutes, giving me the 5k distance, but I now want to improve my speed.
Thank you mam! Well done to you for doing your first parkrun. I was last in my age group (out of 25) on my first parkrun but some of those chaps are just superfast, probably never seen a couch let alone got off one to do the C25K!
Thank you! It's a plan that has evolved since I lost the encouraging tones of Michael Johnson telling me what to do via the app. Lots of advice on this fantastic forum too so other things to try at some point.
That's amazing! A sub 30 is what I want more than anything. I'm in Week 6 of C25K so I know I have a long way to go. The best time I've got so far is 32:55. I ran two 1K runs below below 6 /km but I can't go any further than 1K at that pace. Good luck with your next parkrun!
Thanks mate. That first sub 30 minute came a little bit out of the blue, I was hoping to get there by Christmas, but I seem to have hit upon a decent little weekly programme which has got me concentrating on just getting a decent pace & rhythm. The time will sort itself out! Good luck , hope to see that shiny G badge next to your name soon!
Thank you! It's great that you're on the C25K roller coaster too 👏 I started in June with no running experience at all, 47 years old, overweight etc
Now I run 5K+ 3 times a week. The advice and encouragement on this forum is invaluable, stick with it and post regularly, you'll get there 👍 Good luck ☺
Congratulations to you for breaking that magic 30 minutes, we all must feel a bit sorry for Anna who ran it in 1 second over 30 minutes, better luck for her the next time
Thank you! I've broken 30 minutes a couple of times since then and the chuffedness has increased!! The run starts from the South Pier and heads past the Claremont Pier and down the beach promenade towards Pakefield then back via the upper promenade. It's very nice until the sea wind hits you!!
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5K or 30 minutes ??
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5k in under 30 mins !! 
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