I started this program back in early November but, due to old / poor trainers, I ended up with tendinitis in my left ankle after completing WK6 R3. I've since been to a running shop and had a gait analysis done and bought great new shoes, but that injury set me back and I only started running again in January. I went back a couple of weeks and started again at WK4, thus just last week I got to the end of the program and ran for 30 minutes 3 times during the week which felt AWESOME!!
In order to progress a bit further, this morning I've been out and run the route for our local 5k Park Run. I finished it but to me it felt really slow even though I gave it my all. Having always been really fit and very competitive as a youngster (played county hockey, loved cross country running and orienteering) I know I used to run 5k in well under 30 minutes. I know I'm turning 50 this year, I haven't run since my 30's, life has slowed down and maybe I'm expecting too much, but my run this morning took about 35 minutes. I actually feel disappointed which has surprised me seeing as last week I felt absolutely great.
Is this a normal reaction? I'm hoping that I do get quicker in the coming weeks but at my age does that happen? Any tips or advice for keeping going would be gratefully received.
Cheers!
Written by
cathyday
Graduate
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Please please dont get disheartened about speed. Its not the be all and end all. If you want to get faster, intervals really help and are really good fun too. I would reset your baseline at 35 minutes and as you progress the minutes will drop off. It is hard, focus on your achievements....
Thank you. Of course you're right I should be looking at the fact that 3 months ago I couldn't run for the bus let alone anything else. I've come a long way and now need to consolidate on that.
35 minutes is not a particularly slow time for a 5k. I would say expecting to see a dramatic increase in speed within a week of graduating is not entirely realistic. Give it a couple of months for your tendons, ligaments and bones to get used to the 5k distance, then look at a programme of increasing your pace over, say six months, rather than six days.
Hi cathyday, you mention that you have completed the program by doing your 3 x 30 minute runs...which means you have successfully Graduated the C25k!
That is all that is expected of you, many of us are not reaching that 5k mark in anywhere near 30 mins and as Rignold and Ju ju say your 5k time is very respectable.
Be proud that you can run for that length of time and distance. Claim your Graduate badge and have a read of what to do next. Ask for your badge here
When I was younger I could do gymnastics - front/back walkovers, handsprings, splits... Not a snowflake's chance of any of that now. As our bodies get older, they change, and can't always do what they used to be able to. Try to focus on celebrating what you can do now, and not dwelling on what used to be... Easier said than done, I know!
We all have to accept that we are where we are with our physicality and performance and make plans to move forward if we are not satisfied. Two years ago I ran 5k in 25:32......... yesterday, after six months of cancer treatment, my time for 5k is probably over 10 minutes slower and 5k is about as far as I feel I can run. Now my treatment is largely over, I hope to build both speed and distance towards what I used to cope with easily, but have to accept that in my sixties I am unlikely to ever match those times ever again. Am I despondent?.....no, because running is so much more than pure performance and I continue to run because I can.
I think it is normal in a sense because the programme was crafted so well to make each week's goals achievable that we "finish" and go, right I'll knock my next goal off just the same. Of course we need to know how realistic that next goal is! It's still early days. In other words, I would be so chuffed with 35 minutes, that is *not* to be sneezed at. Well done you. Besides right now there is probably a pack of graduates in their early 40s or late 30s who are chasing you with pitchforks going "What?! I'd LOVE to be doing it in 35 minutes!"
ahem. Some of us looking at 35 min with envy are younger than that and the only reason I'm not chasing with a pitchfork is because cathyday will just be outrunning me anyway
hello, welcome, and well done on rediscovering running and for completing the programme and your 5K. Apologies for the smartarse comment in reply to notoutofbreath ... but seriously, 35 min for 5K is something to be proud of any time
If you think you might look to go further, rather than faster, maybe, there's also a bridge to 10K forum further may lead to faster at some point anyway (just don't push for both at once)!
Thank you so much everyone for taking the time to reply. I'm thinking of continuing on a 10k program to see how far I can push myself. You're all sooooo right in that I've come a long way since only November and actually for my age 35 minutes for 5k is OK. I'm quite scared thinking of stepping up to 10k but I'm thinking if I enlist a few of you who offered to wield pitchforks I should be OK 😉
Feeling really peed off. Having struggled with running last week over the weekend I've come out in spots.... Yes I have a virus related to Chicken Pox. Looks like I won't be running again for a week or so. Grrrr....
Oh Gawd that sucks, awful timing I'll have the pitchfork prepped for a fortnight from now though... (Also, I am so sorry that I enticed multiple people to threaten you with such violence and most relived that you took it in good part! ... slinks away)
No worries. It's good to know that people have the same sense of humour as myself 🤣. I'm just wondering though if I don't run for a couple of weeks how far back I need to go in the program to pick it up again?
Well, if you were coming down with a virus, that could well explain a bit of the ‘bleugh’ feeling last week...
in terms of returning after a week or two off, if you’ve been doing 30 mins three times a week for a couple of months, and are only out of action for a week or two, you may well find that you’re able to go back in at 30 mins. On the other hand, post-viral, I might be inclined to just do an experimental run the first few times out, take it gently and see how long you can (sensibly) go for.
Hi Cathyday, I started back in nov and had a setback (calf muscle) went back to wk 4 in Jan and should be doing my graduation run in about half an hour. Already feeling the void tho. Iannodletrufle what next link gives good advice (i get easily carried away). Personally I think i will try to find a suitable 10k in approx 10 weeks time to keep up the incentive. I also found this post a little while ago that gave me some perspective ( I am 54). healthunlocked.com/couchto5... I hope that link works if not the title of the post is "Age graded 5km in 30mins targets - very encouraging"
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I should be looking at the fact that 3 months ago I couldn't run for the bus let alone anything else. I've come a long way and now need to consolidate on that. 
I'll have the pitchfork prepped for a fortnight from now though... 
(Also, I am so sorry that I enticed multiple people to threaten you with such violence and most relived that you took it in good part! 
... slinks away)
Nine weeks ago I was on the couch, now I've just run 5k.... feeling chuffed!
Finally 5k but...
Ok I've done it so that is good! But disappointed I'm a long way off 5K...
Week 9 run 1, accidently closed the app but got my first 5k!
