Week 8 Run 3 In the Bag but a long way off 5k ....

[DAHR]

Hi, I've been plodding though the programme and this morning did my final run of Week 8. I'm coping but I'm very slow and just under 4k. I can't imagine that I'll be reach 5k with just another 2 mins to add next week. Soooooo .... any advice on what is the best thing to do after you complete the programme? I'd like to be able to do a parkrun but want to be able to complete 5k first. Do I just keep jogging until I get to 5k or do I stick with jogging for 30 mins in the hope of getting faster? Is there any best way to go about it? Grateful for advice! Thanks all x

[Fishypieface Graduate]

Well done you are doing great! I just kept on doing week 9 on repeat. Been doing that for 3 months after graduation but I'm not bothered about distance really.... more about enjoying it for me as that was lacking!! I've noticed (as I do same route mostly) that I am getting a lot faster these last few weeks so I timed 5k at about 32mins once. So still a way off! But I'm just happy doing what I do. There are stepping stones podcasts and bridge to 10k once you finish this if you want. I added 5 mins on the other day and I hope to slowly build distance simply by adding time on myself as the will takes me! Some people swear by doing a park run as a lot of people walk it and it has a relaxed no pressure vibe. Good luck whatever you choose! 😊

[DAHR Graduate in reply to Fishypieface]

Thanks for the encouragement I forgot to mention that distance is including the 10 mins walking either side of the jog! I will keep plodding until I get to 5k then. I didn't realise that there was an add on podcast for after you complete the course so I will check that out. Best wishes

[SC1472 Graduate]

You are doing brilliantly to get to running for 28 minutes. The whole point of the programme is to take you from not running at all to running non-stop for 30 minutes. Most of us do not manage the speed to be able to do 5k in 30 minutes - there are so many factors to take into consideration like age, weight, height, gender as to how fast we all run.

Just concentrate on the time, speed etc will come in time if you want it to as you build up your stamina further. Enjoy the last three runs and then just enjoy the fact that you can run by consolidating this.

[DAHR Graduate in reply to SC1472]

Thank you very much for your kind words. I know I have a lot of negative factors - overweight, wrong side of 50 etc - so I have much to be grateful for in that my body isn't objecting too much at what I'm asking it to do lol. I will keep on at it - I'm feeling positive that I've got off my bottom and got this far. Best wishes.

[BeccaMM in reply to DAHR]

Me too, not far off 50 (The 50 side!) over weigh - and also slow, I've just completed wk7 after repeating until I managed 3 consecutive runs without a brief walk. My speef does bother me a bit, I am sure I could power walk faster! @fisheypieface has given me hope.

[Fishypieface Graduate in reply to BeccaMM]

It does get easier, it just takes time to strengthen up. That's why it's important to find the love it in, stay slow, enjoy it, get some great music, or audio books, or if you don't like all that, use the time to clear your head and relax/think things through, or enjoy the scenery, weather etc. As the weeks after finishing wk9 are when you hone your fitness and strength and it doesn't always feel that easy.

Plus some days I feel soooooooo slow, but actually I'm not. It's all a fine balance of mind and body but the benefits to both are amazing. In fact, for me, my mind governs the whole process, I am sure my body is capable of far more than my mind allows (and I'm a 45 year old, overweight, previous exercise hater!!

Keep at it, DAHR and BeccaMM you are both doing great, I felt just like you... so many of us on here do and we are all still doing it, imperfectly and in our own way

[DAHR Graduate in reply to Fishypieface]

Fishypieface I need you as my motivator lol!! I am due to do my last C25K jog (shuffle/limp) tomorrow and I guess that is when the toughest part kicks then ..... why am I running? Where will I find the motivation to keep going? It's all got to come from within. I'm sure I'll find it somewhere but I may have to dig deep Thank you for your words of inspiration and support - they mean such a lot!

[Fishypieface Graduate in reply to DAHR]

Good luck for tomorrow!! You will always find words of encouragement on here if it gets tough at any time. You may have to dig deep, but also, you may surprise yourself - and probably already have by getting to the end! I keep on being amazed that I am still going

[trevorjl Graduate]

Don't worry if you're not reaching 5k by the end of the programme - a lot of people don't, me included.

If you want to achieve it you could make it your next goal after graduating. Some 30 minute consolidation runs, then slowly increase running time until 5k is reached, then work on increasing speed until 5k in 30 mins is achieved - that's my current plan.

[DAHR Graduate in reply to trevorjl]

That sounds good advice! Good luck with your goal and many thanks

[Virginia60 Graduate]

Hi I would sign up and just do a Parkrun and see how you like it and how you get on. In the one I do there are people of all abilities and I did my first park run way before I graduated here. I really enjoyed it and being around other people spurred me on to try running for longer and walking less. Due to life getting in the way I havent been able to do a Parkrun for a few weeks but have been getting up early on a Saturday morning and doing a 5K by myself and now I have graduated can run that but still not within 30 mins! I really enjoy the Parkrun and running with lots of different people and I find it makes you carry on for longer. Next week will be my first Parkrun since graduation so I should be able to run the whole 5K. Let us know how you get on x

[DAHR Graduate in reply to Virginia60]

Thanks so much for the advice and your ideas. I'm really looking forward to signing up but don't want to be overambitious at this stage and still feel such a long way off being able to complete 5k. Maybe I should just bite the bullet and go the week after I finish the C25K programme to see how it goes! I will certainly let you know if I do it and how I cope! Thank you x

[Martin_Rose Graduate]

You are doing amazingly well, I have just been running for 30 minutes since I graduated 5 weeks ago, I have started to increase my time by a few minutes once a week. I also do my local park run, great fun, lovely atmosphere and there's people of all abilities. Let us know how you get on.

[DAHR Graduate in reply to Martin_Rose]

Thanks so much Martin, I really appreciate your encouragement. Glad to hear you're enjoying your parkruns and I will certainly let you know once I've plucked up the courage to go! Best wishes

[Bluebirdrunner Graduate]

Hi DAHR, you are doing brilliantly...running for 28 minutes, think how amazing that is...

You now have your graduation week where you will get to the 30 mins of non-stop running and that is something we will enjoy celebrating with you.

I feel once you have got that 30 mins under your belt you will be perfectly capable of getting to the 5k mark nice and steady though (it took me around 45 mins to do my first one outside).

Do take a look at the c25k + podcasts as they are a useful training tool once you graduate..

Enjoy Week 9...onwards and upwards 😊xx

[IannodaTruffe Mentor]

You have had loads of good advice above.

I would recommend alongside some of the above, that you do have a go at parkrun. Wherever you do it you will find a hugely supportive and welcoming event, regardless of your ability. Many people walk the entire 5k at parkrun, so you certainly don't have to be able to run 5k before you do it. It is one of the finest examples of people power that you can experience, run by volunteers. Just being there will make you feel good. Running or volunteering will make you feel as if you are part of a larger community of runners that spans the world. Which of course you are.

There are so many directions that you can take your running after graduation and I can honestly tell you that you don't have to be fast for running to return experiences and memories that will endure for a lifetime.

Keep running, keep smiling.

[DAHR Graduate in reply to IannodaTruffe]

Thank you for your very kind and supportive words. It's obvious that you speak from experience and I am hoping that I will get that kind of positive feeling from running in time. I feel proud of myself that I haven't quit and I am determined to complete the course - only 3 left to do - and I guess that is when the challenges set in! Nobody tell you when to start, when to stop .... it's all down to making that effort and wanting to make it to the end! I'm looking forward to joining the parkruns - if I can get the great times that you suggest I can, I know it'll be worth the effort! I really appreciate you what you've said

[TJMazz Graduate]

I think I will be happy to be running for 30 minutes 3 times a week. Once I graduate I’m going to continue to run for 30 mins and maybe my pace will increase to reach the 5k. Well done for getting to Week 8. Not long until graduation your now 😀 Good luck