Not to get ahead of myself but..

[Sadie-runs]

... I have started an Excel sheet (I love being organised, I love Excel – well, the Google Sheets version of it) with a running schedule for when I complete C25K. Optimistic, eh? Maybe. (I am on WK8R1). But I want to make sure that I stay motivated and have a plan with some small goals in place. I want to stay running, as it has made me feel so good in so many ways. And I fear if I don't have a plan, then I may lose some motivation.

I had considered the C25K+ podcasts...but just gave one a bit of a listen and just don't think I could bear that awful music and Laura's slightly barky, Sergeant Major tone! (I respond better to kindness and cajoling, not tough love.) Now, I know a lot of you like Laura, but honestly, she sounds a bit mean to me. I have been using Jo Wiley on the app, and she is so pally, sounds like the kind of gal I would like to go to the pub with. I fear Laura would tell me off for going to the pub, ever.

So, the plan is, consolidation with a couple of weeks of 30 min runs listening to my own tunes, with one "Zombie, Runs" 30 minute run a week in the park for "fun" (at the weekend, when I can run in daylight – I am NOT facing zombies chasing me in the dark through the streets of London, my heart rate is up enough as it is when I run.)

Then, I will start adding time (10% a week) to start running longer.

Graduates – does that sound okay? Any other ideas? I am also thinking of doing a park run at the end of November.

Thanks for all your continued support!

Sadie-runs x

[Hidden]

You are right. Zombie runs in the dark would be a bit much!

[Hidden]

Wow - you're leaving me for dust

A spreadsheet is definitely the way forward though. You could put time and distance into it, do all sorts of flashy calculations, maybe even a graph or two for good measure!

My plan, well, trying not to get ahead of myself, firstly, graduate! I'm sure I will, but I may be taking more rest days in the near future while my knee recovers fully. WHEN I do graduate though, I think I'm going to stick at 5k for a bit, get used to that, and see how my speed naturally improves, if at all. My next plan would be to try my local park run, Lyme Park. It's the 3rd hilliest in the country apparently, but should be fun!!

Can't believe you're at wk 8 already!! You're doing great Sadie, you really are.

*watches running buddie speed off into the distance*

[Sadie-runs Graduate in reply to Hidden]

Oh there is no speeding off into the distance with me, my friend! I am still plodding along like a rather elegant tortoise.

Erm. I have put a column in for time and distance. And pace. Just to monitor it, you know?! I am not entirely sure the programme I have devised is right as such, but it has small goals I suppose, in terms of time and distance. To be honest, I will be happy if I can make a 30 minute run! Haven't done that yet (week 9 will be the test!) It could all come tumbling down around me in week 9, but ever the optimist, I have a plan beyond C25K.

Knees! Knees! My biggest fear. Sorry you are still a bit sore. Taking extra rest days is a super plan though. I have started doing some knee strengthening exercises, so big is my fear of my knees. I just googled knee strengthening exercises and found a NHS page. It's all about the "teardrop muscle" apparently...Needless to say, I will be building these into my work day.

Dearest run buddie, I will never go so far that you won't be able to see me in the distance, beckoning you on! x

[Sadie-runs Graduate in reply to Hidden]

And tsk! Of course you will graduate. I have every faith in you. And you will smash the hilly park run to boot! x

[Hidden in reply to Sadie-runs]

Thanks Sadie, the knee is still a bit dodgy, enough that the run I had planned for tomorrow before work, I will delay a couple more days trust me to get an injury!!

Def. going to smash that park run though

[Sadie-runs Graduate in reply to Hidden]

It happens to the best of us, Neil. I am an injury waiting to happen. 🙂 Good call to rest it up. Gentle stretches and exercises will help. But gentle. x

[Rignold]

You lost me at 'Excel spreadsheet'.

[Sadie-runs Graduate in reply to Rignold]

What?! Come on. It's good.

[Rignold in reply to Sadie-runs]

Louis, this could be the end of a beautiful friendship.

[Oldfloss Administrator Graduate in reply to Rignold]

... and me

[Polly2810 Graduate in reply to Oldfloss]

Me too...hate the things will do anything I can to avoid them! But each to their own....I’m a number freak...they please me, if I get an invoice in at work for 999.99 that makes my day lol! See weirdo have to make the day go somehow...mind you names of student placement payments make me laugh too...had to make one to a mr wanka the other day 🤣🤣🤣🤣🤣🤣😊😊 sorry bad taste!

[trevorjl Graduate]

Ooh, I do like a spreadsheet!

It's a great idea to have a plan beyond c25k to keep you interested, motivated and with some goals to aim for.

I started working out a plan around the same time as you, and yours looks very similar to mine (minus the zombies - I'm a wuss).

[Sadie-runs Graduate in reply to trevorjl]

Yay! A fellow Excel freak! I have a hectic job / life – it just brings a sense of calm to Excel things. Meditative, almost.

Interesting to hear that you were also planning at the same stage as me. I feel very focussed now; I love my running, and I want to work at keeping it that way if I can. I am still full of fears and doubts etc, and if I come across as confident, it is mostly me trying to fool myself! Fake it til you make it kinda spirit!

I'm a wuss too, but I do get a thrill out of being a little scared. Hence zombie running. Did you know that the app has a brilliant storyline too? Famous contributors to the story include the writer Margaret Atwood, who I love.

[Hidden in reply to Sadie-runs]

I have one thing to say. Excel-lent!

[Oldfloss Administrator Graduate in reply to trevorjl]

I am a definitive list fan myself

[IannodaTruffe Mentor]

Sounds good to me Sadie. I couldn't face the music either.......on the C25k+ podcasts.

Adding 10% is normally to one run only and that 10% is the percentage of your total weekly distance, although you don't have to do that much. it means that it is possible to get up to 10k in about four weeks, which is what I did, but looking back, i think that slower progress is probably the wiser route.

Somewhere or other I have a 10% rule spreadsheet, which could do with a bit of fettling from a spreadsheet expert. I'll look it out for you.

[Sadie-runs Graduate in reply to IannodaTruffe]

Ah. I got that bit totally wrong then! Thank heavens for you, Truffe! The spreadsheet thing you mention could prove useful (especially as maths really isn't my strong point, I am laughably bad at it).

I am a bit conflicted. Should my next aim be getting to 5k in 30 mins, or simply running for longer? At the moment, I cannot even think about getting to 10k. My short term goal is to form a regular, happy, injury free running habit. But I appreciate you have to mix things up in order to remain engaged, right?

That C25K + music is unbelievably baaaaad.

[Rignold in reply to Sadie-runs]

Your next aim should be whatever you would like. There are long term goal and mid term and short term. my long term goals are way beyond my current means but my short term (3 to 5 months) are within my grasp and are a step towards the longer ones.

[Sadie-runs Graduate in reply to Rignold]

Thanks Rignold, that makes perfect sense. I am thinking that my short term goal should be running 5k. I am currently running just short of 4K in 25 mins, so not that far off.

[Gabby08 Graduate]

I love a spreadsheet but had never considered doing one for running. You’ve got me thinking now!

Once you start upping the distances, I’d also recommend having a ‘rest’ week once every four weeks where you don’t add anything on. I’ve only recently started doing this, on the advice of a friend who is a professional running coach, but it seems eminently sensible.

Good luck and keep us posted with how you get on x

[Sadie-runs Graduate in reply to Gabby08]

Thanks Gabby! That does sound sensible. My main objective is to keep running, really - but goals will help motivate, I guess! Thanks for your support. x

[Langley-Loper Graduate]

I'm going for slow increase post-graduation - adding 1 minute at a time. Slow and steady as they say. I'm still using Michael Johnson week 9 and my own music. I just start running a little bit sooner in the warm up and carry on a little bit longer at the end. When I am up to 40 minutes I'll be stuck. Might investigate the zombie thing for some variety...

[Sadie-runs Graduate in reply to Langley-Loper]

Sounds good, Langley-Loper!

[CarolineLou71 Graduate]

😀 although I’m more of an Apple numbers kinda girl (due to work using apple stuff almost exclusively) I love the idea of a spreadsheet to map your progress plans. Being very keen to keep a handle on the 10% distance increase per week and so on, having had warnings to keep this in check, plus dropping off within a year of graduation 5 years ago when I did c25k last (my fault; not the programme!) I think you’re really onto something here 👍 happy running 🏃‍♀️🏅

[Sadie-runs Graduate in reply to CarolineLou71]

I hope so, Caroline! Funny how my focus has shifted of late. I am no longer worried about finishing C25K, but concerned more about keeping up motivation for a regular running routine. This place has given me lots of great ideas. I am so grateful to the people of this lovely forum! Thanks for your reply! Happy running to you, too! 🏃‍♀️😀