I have only posted here once but was reading this forum daily to keep me motivated through the 9 weeks of couch to 5k. I'm looking for some advice. I graduated on the 23rd of September and was so proud of myself as I never in a million years thought I would be able to run for 30 minutes without stopping. Throughout the 9 weeks I found some runs tough and others enjoyable but having a plan to stick to kept me going and I was desperate to complete it. I didn't repeat any weeks and only had one 'fail' run throughout. After graduating I had a little virus so didn't run for a week and a half, I then went on a run without the app but only managed 18 minutes without the app to keep me going. I then went on holiday and after getting back and going back to work I developed a cold. These are all excuses really, I just haven't been able to find the motivation to get back to running but I really want to. My feelings of pride and accomplishment have now turned into guilt and disappointment in myself. I don't know where to begin now, I feel like I will have lost all the fitness I built up. Shall I just try a run and see how I get on or maybe go back to one of the earlier weeks and use the app to keep me going? Any advise would be appreciated 
Graduated and haven't run since :(: I have only... - Couch to 5K
Graduated and haven't run since :(
Just use the app for Week 9 run 3 again! Post graduation runs are consolidation anyhow... I would try that and see maybe??
Thank you, I will give it a go!
You know, I bet you haven’t lost much. Try a week 9 podcast and see how you go. You won’t be far off and your gilt will evaporate. Bye bye guilt!!
I agree, Maybe keep using which ever app you like for a few weeks to consolidate the c25k programme. If you find you cant manage w9, go back to w8 etc until you find your level.
I feel that you have let self doubt get the better of you and now you are beating yourself up, which won't help at all!
When you get to running 30 minutes three times a week (say fot 4 weeks?), set yourself a plan. Have you got to 5k yet? That could be the first goal. Then, do you want to go further or faster (or a bit of both?). You can increase distance by 10% a week, or try Ju-Ju's 10k plan, or go to park run, or join a running group, or get some zombies to chase you! You could use the app to start again but this time running slowly for the walk bits and speeding up for the run bits. You could run new routes just for the joy of it or join a running club, find a run buddy or buy a dog. You could.....Well you get the picture - YOU CAN!
Just because the structure of the app has gone that doesn't mean that there is NO structure- you just need to find your own. 3 months to build a habit so (someone on here) they say
Go for it!
Thank you for your advice I think I just need to get out there and do something! I'm spending too much time worrying that I won't be able to do it and no time actually trying! I really did enjoy running which is something I never thought I would say! I didn't make it to 5k in the 30 minutes and that was going to be my initial goal after graduating. I will try week 9 and see how I get on and take it from there
I agree with the previous comments, try week 9 run 3 again. I still need a bit of a prompt and have to have my fix of Mr Smooth to keep me going. You can also go out and run and see how far you get. I still struggle to run 30 mins non stop but I'm not too bothered by that now. Some great advice on this forum told me about the run walk method, building a little walk into your run; enables you to maintain a distance and increase your pace. I now cover 5K on most runs - takes me about 45 mins but I know I'm improving all the time. The thing is to get out there and don't be too hard on yourself. Good luck! 🏃🏽♀️🏃🏽♀️🏃🏽♀️
Never mind guilt and disappointment lets have some excitement and determination. After all, it wasn't the former that got you to graduation day, was it? It's not that long since your last decent run, so I would just follow the usual advice, warm up, take it slow and steady and just see how far you get / how long you can run for. Even though initially you might feel you've gone backward in your abilities, it won't take long at all for you to get back into the groove.
Good luck!
Thank you, you are absolutely right! I will try to get myself back into that positive mindset and get back out there!
Head out.. pick up your shoes and head out... Try a gentle Week 9 run.. slow and steady and then slow down some more. Amble along gently, remembering why you started this and how well you did...
Relax into the run... no pressure.. just let your legs find their pace... then when you are back into it.. get some 30 minute runs in..different routes maybe.... and then..if you fancy structure.. maybe give the C25K+ podcasts a go..... but... get some 'welcome back' runs in first... !
We are here... and we will not let you disappear... be warned
Thank you, I really appreciate your advice! I really don't want my hard work to go to waste so I will do my best to not worry so much about not being able to do it and just get back out there!
Hi Jessica
Almost definitely the fretting about it is way worse than the reality of it! I graduated 2 weeks ago and am using a combination of repeating week 9 run 3, and some Zombies, run! Missions.
If you are anxious about running 30 mins, make your first run 20 mins, using the app? Then the next one 25? And then maybe 30? Just get out there and have a little "assessment" run. Go super slow, breeeeathe and remember why you love to run.
I devised myself a little Excel chart so I could log my runs. Gives me a little structure - 4 weeks of consolidation runs (3x30 mins), then am going to try some intervals again, and the stamina and speed podcasts. I think the key is to run for joy, and then if you start to feel less motivated, add in some small goals.
Good luck. You've got this. 😘
Thank you, that's really helpful! I think I just need to get on with it, the more I worry about it and put it off just makes it worse! I definitely want to try something that is going to make it fun or I'm just not going to stick to it in the long run so I will try some of your ideas
Yeah, mixing it up a bit can help - either with music, zombies or a new route. But for now, I'd say just getting out for a tester run will do your motivation a power of good! Remember how tingly and good you feel after a run? 😀
Hi Jessica, well done on graduating and you deserve a Graduate badge for that..😊💪👏👏
healthunlocked.com/couchto5...
Then pop on your running gear and head out for a 20 min run...See if you can fo it..No pressure, just do your best. if you don't manage it all, it take a rest day and try again.
You can start to build up from there, just adding a couple of extra minutes..
Use the app/podcasts if it helps and remember to run very slowly, especially at the start of the run.
Post on here how you are getting on...we know what it feels like coming back from a break and are really keen to help you get the most out of your running. You have done too well to let things slip.
Good luck and look forward to hearing about your next run. 😊x
Thank you I really appreciate your help! I think after reading everyone's advice I am ready to get back out there and see how I get on!
Great, you may find it useful to come on here to post your run reports, it makes you accountable and is helpful if you lack motivation.
Also as you have graduated you could record your runs on Strava or Mapmyrun ( its free) on your phone, for you to look at, analyise and try to improve on. It's quite fun and makes it more real having your run details all recorded.
Please do ask for your graduation badge ( grey smudge next to your name) you deserve to have your efforts recognised 😊xx
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