Week 9 C25K

[Miranel38]

Hello, I am almost finished on the programme but I am a slow runner, only covering 4 k in the 30 mins. Is this common? I am 46 nearly and have never been able to run, am so pleased that I am bow running for 30 mins plus, none stop, but wondered how you improve your speed and how to continue to run further. Any help would be appreciated. Thanks

[Dexy5 Graduate]

I also ran 4k in my graduation run and to be honest I was elated. Speed will come later but first it is best to graduate and then consolidate for 3 weeks before you try doing longer times. You will also be sent advice on graduation. Enjoy your week 😎

[Miranel38 in reply to Dexy5]

Thanks, its great to know I am not on my own. Looking forward to getting there and continuing it really is an achievement getting there to the end

[IannodaTruffe Mentor]

I send this link to all graduates healthunlocked.com/couchto5... which is my collected thoughts on how to approach running after C25K.

Around 90% of graduates do not run 5k in 30 minutes at graduation and many never do.

There will always be someone faster than you and always someone slower..................so what?

[Miranel38 in reply to IannodaTruffe]

That's a good point, I think I panicked because I assumed it was set in stone, but obviously its not. I am proud to have got this far. Thank you. I'll check out the link too

[MsFickle]

I only reached 4 k in my graduation and one year on I am just over - it doesn't matter you are building stamina and eventually you will run further and your speed will increase - enjoy the feeling of being able to run 30 minutes 😀

[Miranel38 in reply to MsFickle]

Thanks, I thought it was just me being too slow. I am so pleased I can run for that length of time. Great to know. Thank you

[cheekychipmunks Graduate]

I’d say 4k was pretty good going! I haven’t graduated yet (only on W5), but whereas I’m curious to know how far I am running, I know for sure it won’t be anywhere near 5k. It doesn’t matter - reading all the helpful advice on here from graduates makes you realise that there’s no hurry to reach the elusive 5k.

Good luck and keep running! 😀

[Miranel38 in reply to cheekychipmunks]

Totally, I think it's been so reassuring hearing this. Well done. Keep going, not long now 😊

[OKES Graduate]

Hi Miranel38 - I’ve 2 runs to go and average speed is 8 mins per K so slower than you definitely- think once you graduate they say to consolidate for a few weeks continuing to run 30 mins 3 times a week and your pace will increase- but your doing amazing work!!!

[Miranel38 in reply to OKES]

Thank you so much and well done to you too, you are doing great also 😊

[Camalota Graduate]

So glad to see this, 4k here too, but pleased to be able to keep going for 30 minutes, only managed 45 seconds on my first ever run! Keep at it and enjoy it

[Miranel38 in reply to Camalota]

Thanks and well done too 😊

[Miranel38 in reply to Camalota]

Thanks and well done too 😊

[sallenson Graduate]

Perfectly normal!! Don't worry about it, That way lies madness Congratulate yourself on what you've achieved so far...

[Miranel38 in reply to sallenson]

Thanks, it's so good to know this common. Cheers 😊

[Agaig Graduate]

Yes well I am nowhere near 5k. I just try to focus on the time and gradually going a bit further. I "know" where I get to on my regular route after 5, 10 mins and slowly I seem to be going a bit further in the same time. It's about dogged determination to keep going😉

[Passingthought]

3.5 here in 28 minutes but still further than if I was sat on the couch!

Surely you can feel how your breathing, body tone and general fitness level has increased? 5 is an arbitrary number.

Don't get me wrong, if I ever make 5 I'll be hella happy but I'm quite pleased that I can make 3.5 no problem, and I'm sure if I ran for distance rather than time I could push myself to 5, even if it took more than 30 minutes, but I'm quite pleased with how I'm doing

[Oldman51 Graduate in reply to Passingthought]

"Surely you can feel how your breathing, body tone and general fitness level has increased?" That's the problem - I don't. I'm on week 5 and feel no benefit whatsoever. I'm determined to complete C25K to cross it off my bucket list, but it's unlikely that I'll run again after W9.

[Passingthought in reply to Oldman51]

I'm sorry you feel that way, have you tried doing week 1 runs again to see how far you got?

I wish you were feeling the benefits as much as I seem to be

If you aren't then I really admire that you've gotten so far. Even if you don't feel better your body will have improved.

I'm glad you seem determined to stick it out until week 9. Maybe running isn't your sport and you should try stand up paddle boards or something different. Whatever it is I hope you stay active and happy,and I'm sure that your body condition will have improved even if you can't feel it and this will help whatever you do in the future!

[Oldman51 Graduate in reply to Passingthought]

I've just got back from (successful) W5R3 -probably the worst day so far. Still, only 12 runs to go!

I don't doubt that C25K does what it says on the tin - at least the small print goal of running 30 minutes (NOT 5K). I found W1 easy anyway (and I'm 67); perhaps it would be even easier if I went back and repeated it.

No, my disappointment is that I just don't derive any pleasure from it and have not reaped the physical and mental benefits that are reported by many. Why am I bothering at all? At least so I can counter those people who say that I can't comment because I haven't tried.

I am genuinely envious of all you who are getting the long-term health benefits and enjoying it too!

Regards and good luck.

[ArthurJG Graduate in reply to Oldman51]

I was similar for a while. I think today which was my graduation run was the first since week 3 that I actually enjoyed while running, though I generally feel terrific five minutes after I stop (apart from one horrible run that I didn’t finish but luckily I’ve only experienced that once so far.)

While it isn’t compulsory to enjoy running and other forms of cardio exercise are available if you prefer them, maybe consider the possibility that your enjoyment has been inhibited by the recent hot weather. I’ve noticed a lot of the long termers here going on about how tough they are finding it and even shortening some of their runs due to the heat. So it may be worthwhile after you graduate just taking a rest for a week or two then going out when the weather is cooler and seeing if that’s any better.

That said, if you found week 1 ‘too easy’ you’re probably pretty fit and getting enough exercise other ways anyway. Each to their own.

[Miranel38 in reply to ArthurJG]

I think the weather is having an impact as it is draining generally.

[Miranel38 in reply to Oldman51]

I hope the pleasure does come, but actually doing something is great and I haven't noticed any weight loss as such although my legs have toned up and I generally seem to have more energy. I don't enjoy the longer runs, but feel good after them, energized. Maybe we put too much pressure on ourselves. Well done though

[Bunty66]

Well you’re not alone. I’m a fat 52 year old female who smoked heavily up until 4 years ago & I really didn’t think I’d ever be able to do this. I don’t so much run or jog as “shuffle” & get overtaken by every other runner in the park but I’ve blimmin’ well made it to 30 mins of continuous shuffling, just one more to go before graduating. I don’t care if I’m only running around 3k, as long as I keep going with this, I’m sure I’ll gradually improve & you will too. Let’s just make sure we keep going Miranel38 🏃‍♀️😁👍🏼

[Miranel38 in reply to Bunty66]

Aww, I must admit I do sometimes shuffle too, but wow you are doing amazing. I have never been a natural runner and although I can't say I enjoy the running when in it as much as I do when I have finished and feel energized. Well done Bunty66 that is great. Yes let's jeep going. We can do it 😊

[bigbert]

I too only manage 4K in 30 mins and I have also been told that speed will come as my stamina improves. I am nearly 65 and have never run before so a double whammy age and never having done it before but hey ho at least I am moving!!!! Take heart!

[Miranel38 in reply to bigbert]

That's brilliant 😊

[Mikeah69 Graduate]

Yes. Im 69 and cover just 3.9k in the 30 minutes. I joked last week that I was overtaken by two blokes with Zimmer frames!

[Miranel38 in reply to Mikeah69]

Well tbh you are doing amazing that's great 😊

[Jay66UK Graduate]

I managed 3.4k in the 30 minutes but I’m now doing regular 4k and 5k runs (taking longer than 30 minutes).

[Miranel38 in reply to Jay66UK]

Thats great. I can now see how far I have come too with everyone's responses thank you