A sub 30 min 5k, found that way harder than the 10k last weekend, amazing what a relatively small increase in pace can do to stamina.
So for all you good folk out there at various stages of the C25K programme focus on the endurance not the speed, the 5k and the 5k in 30 mins can come later.
Happy Friday and happy running
Hi, I’m slow, but finished c25k, but not yet doing 5k in 30 mins. Agree with you about taking it gradually, this morning decided to pluck up courage and do a 6k circuit, (cross country, so plenty of trip hazards and brambles etc) and ran a lot of it, and walked up a couple of steep slopes, but did complete it, although didn’t note the time but reckon around an hour. I think a park run might be the next step ....... but a big one as like most of us, my runs are solitary, didn’t see a soul this morning (except rabbits and hares).
We are all slow compared to somebody else, unless your name is Mo Farah! , so absolute speed is irrelevant in my view. We all started running for a variety of reasons and that should determine our approach, so if I were you I would be feeling very pleased with myself for achieving what you have, let's celebrate together!
Am now smiling..... definitely not called Mo lol. But it’s great to reflect on just how far we have all come, I’m constantly trying to encourage friends to try it.
Absolutely brilliant!! So very pleased for you. These longer distances certainly do speed up your pace. 🥇 🙌🏼🙌🏼🙌🏼😬
Great work and fantastic pace. Congratulations! 🍾🥂😀👏👏👏
Well done you!
Thanks Oldfloss I will definitely be returning to 'slow and steady' now that this target is out of the way😬
We set out these little personal challenges for ourselves which is just fine...my nemesis was a 9K distance... I was either just under...or just over... could never make the 9K ???
Excellent! Well done.
Thanks Jay66UK and well done on your 5k milestone yesterday, we are smashing it!
Cheers! Getting there, slow and steadily.
Congratulations to you too Jay!! 😁❤️❤️
Ta!
Wow, what a time! 5 minutes per km is a sprint! Well done!
5:54 but still blooming hard 😬
Completely agree with all of that. Post-grad I worked hard to get my sub-30, and it wasn't easy. You may have seen my posts about longer being better?
healthunlocked.com/bridgeto...
And the crux of it is, your 5K quickens anyway once you regularly run distance so there's no need to push it!
#life-lesson
Well done you another challenge done 😊 Also this is really helpful advise as I’m still working out what to do next!! I graduated C25k 4 weeks ago and have continued to run 3x a week but can’t make up my mind whether to tackle 5km in 30 or do 10k plan! Sounds like the best advise is 10k plan? Thanks and congrats 😊
The downside of graduating C25K is that you lose the structure but the massive upside is you get to choose what you want to do.
You sound but like me i.e. you want a goal to aim for and can then work out how to get there, I would certainly recommend ju-ju- s plan to get to 10k, I am sure that helped me, for now I think I will go back to trying to extend my distance rather than look for speed, but each to their own, will be watching with interest to see which way you choose to go
You’re right I definitely need a plan/goal as I’m running but aimlessly (even got lost on my last run!). In theory (!) I’m due to run tonight but I know there’s a park run tomorrow near me and I’ve never done one before so I’m definitely tempted but apprehensive. I’m torn between starting ju-ju s plan and 5k Park run! 😬
No reason why you can't do both, ju-jus plan has a 5k every week in it
😁👍
Yaay Berksrover! Excellent job!! Well done you!! 👏🏽👏🏽👏🏽❤️
Thanks Fabulous450 it does feel good to get it done and dusted!
Great work Steve, know that you’ve been working towards this for a while, must feel great to get over that line 😀👏👏👏
And totally agree re focusing mainly on longer distances - they just naturally improve your pace. Shaved 3 minutes off my 5k PB by doing that, and am sure there’s more to come (still hope to get to 30mins one day ☺️)
Thanks Ian, the 5k was an achievement but the longer runs are more enjoyable, less effort, better scenery etc. So definitely the way to go for now
Well done Berksrover, you did it, fantastic achievement, never doubted you for a minute. I'm out there tonight with that sub 5k as my target, so fingers crossed.
There were times when I thought I wouldn't but managed to hang in there, giid luck for your run tonight
Top dog!!!! 👍👍👍
Well done.....great to see you achieve your goals and keep that enthusiasm alive and kicking!!!!😁🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️
Yaaay!!! Well done!! 🎉🎉🎉🎉🎉
Now you know you can do it, but you can still choose to go at whatever speed you feel most comfortable at. 😊
I do indeed and at least for a little while it will be quite a bit slower!
Well done Berksrover, very interesting to read about speed Vs distance as I come to the end of the program - I get limited opportunities/time to run so I may have to stick with 5K for a while and try and improve the pace gradually. Great pace though, I would love to eventually get the sub-30 5K!
Thanks 😁 there is always that "what next?" moment when we approach or get to graduation, for me it's all about what you want, what suits your lifestyle, what contributes to achieving what you wanted to achieve when you set out on the C25K journey, sounds like you already have a good idea, there are lots of programmes out there to help with whatever direction you choose to take, having got this far I am sure you will smash whatever you put your mind to
Cheers mate, totally agree - I've never wanted to be a runner, just wanted improved fitness, stronger knees and more stamina for football! 😂 Best of luck to you in continuing to develop your endurance/distance 👍
Amazing! Amazing! Go you!! My best time to date is 31:12! 😉👍😊
Thanks BlondeAmbition72 I am sure the longer runs helped, but it was hard! Didn't really expect to do it last night so really pleased with it, especially outdoors as I find it difficult to maintain a steady pace
I hope so, we’ll see. I’m just back from my first 6K run. Felt surprisingly comfortable considering the furthest I’ve run prior to today is 5K 👍😊 Happy running 🏃♂️
Well done on the 6k, I am convinced it is mind over matter now, if you can maintain a sensible steady pace, it is surprising how quickly you can go quite a bit further, ju - jus plan is brilliant at stretching you sensibly each week
I totally agree with you there. I ran 5k earlier in the week and when I’d finished I thought there’s no way I can run any further but then today... 👍😁. I think it helped that I had my Garmin (graduation gift - first run with it!). It was great knowing when I’d hit each km and also great keeping me on track with a steady pace.
⭐️⭐️⭐️ Beyond Couch to 5k runs now on available on the app! ⭐️⭐️⭐️
Fish, chips and mushy peas!
Hello all - 71 years old and hoping to run!
FAQ Post C25K COMPLETED…….WHAT NEXT?
