Yay! First sub 30 min 5k!

[wyersmith]

Did my first 5k in less than 30 mins this morning! Started c25k on 6th April as a 49 yr old, overweight, very unfit total non-runner. Struggled with every run from the first to the last. Graduated on the 12th June (having turned 50) with 5k in 32.09. I’d accepted weeks before that I wasn’t going to finish the plan running 5k in 30 mins. So what. I could run 5k and that was amazing for me. But I kept running (less in the heat to be fair) and last weekend did 5k in 30.11. Damn!

Tried again today. Cooler. Smashed it. 5k in 29.38. Knackered but chuffed to bits.

So if you’re mid plan, not sure you can do the long runs, honestly you can. Not sure you’ll do 5k in 30 by the end, it doesn’t matter. Keep running and you’ll get quicker over time. If I can do it in the end, you can do it in the end. And if speed ain’t your thing, great! However far you’re running, however fast you’re running, you’re doing great. Good luck particularly to all the w5r3 runners this weekend. For me it was ‘the biggie’ and You CAN do it! And you’ll feel amazing afterwards.

[UnfitNoMore Graduate]

Well done... smashed that half hour target. Few weeks of cooler weather and you’ll be heading for 25

[wyersmith Graduate in reply to UnfitNoMore]

Ha! Yeah I need to recover from this one first. Park runs next I think.

[Equi-geek Graduate in reply to wyersmith]

Yes you’ll smash a Park Run -

No worries there!

[Jelon Graduate]

That’s fab well done, amazing what we can do with a great plan 🏃‍♀️👍🙌

[wyersmith Graduate in reply to Jelon]

Thanks. It is an amazing plan. I would not have believed it 4 months ago.

[Riz1_uk Graduate]

wow that is soo cool... I hope to do what you did soon..

I'm in my final week of C25K.

[wyersmith Graduate in reply to Riz1_uk]

Good skills! Well done for sticking with it! You’re in the home stretch now and already a runner! Good luck with the last week. Graduation awaits!

[wyersmith Graduate in reply to Riz1_uk]

How’s w9 going? Bit warm?

[Charam1234]

Brilliant well done!!

I'm currently running 5k in 32/33 minutes, my goal is to get it down to 30 minutes. Xx

[wyersmith Graduate in reply to Charam1234]

Go for it! I did a few runs using the NHS 5k+ speed podcast which were shorter runs with faster intervals. I also found an app with music at set beats per minute I could run to. (I chose 155bpm) I think they both helped to get my speed up. Good luck!

[jennitricot Graduate in reply to wyersmith]

Can I ask what the music app was please?

[wyersmith Graduate in reply to jennitricot]

Sure. It’s called rock my run. I’m just trying the free version at the moment.

[jennitricot Graduate in reply to wyersmith]

Thank you!

[jennitricot Graduate in reply to jennitricot]

Have been trying out Rock my Run! It’s great! 👍🏻

[wyersmith Graduate in reply to jennitricot]

Yes it’s got a good mix of music on there. I’m thinking about going for the paid for version as I’m finding the choice of mixes with my bpm (about 155 to do 5k) a bit limited and if you upgrade you can alter the bpms to suit. Only a couple of dollars a month so may give it a go. Glad it’s working for you!

[Equi-geek Graduate]

What a great post! Really pleased you reached your goal - as a fellow 49’er and with too much timber on the pins I totally relate and even your grad time was fantastic! 👏🎓

[wyersmith Graduate in reply to Equi-geek]

Thank you. Took a bit longer to get there than planned but still amazed at what the c25k does to you! Now mulling over whether to keep trying to speed up or go for longer distances. Also, I still don’t ‘love’ to run so I have to stay motivated. Cooler weather helps!

[Equi-geek Graduate in reply to wyersmith]

It depends on what you feel will cause you to love running. Some are motivated by times over the same distance and that satisfaction. Others by being able to keep going for longer. Others by experimenting with their form and state of mind while they keep distance and duration the same. I enjoy the feeling while I am running, so I want to keep going for longer, and hope the rest (speed/distance) will follow. I am definitely someone who has to enjoy what I am doing rather than ‘results’. But everyone is different - you’ll find what suits you

[wyersmith Graduate in reply to Equi-geek]

Yes. At the moment I just like the finish! Good luck with your plan!

[Sandie1961 Graduate]

Brilliant, well done. That’s my goal and my latest time was 34.10 but am getting a few seconds faster each run. Never would have imagined it - I’m 57 on Tuesday and feel fitter than I have for years!

[wyersmith Graduate in reply to Sandie1961]

Well done! That’s a great time! And the benefits of doing the plan are great aren’t they?!

[Sandie1961 Graduate in reply to wyersmith]

They really are - although it was challenging, I managed to do each run first time and amazed myself!

[wyersmith Graduate in reply to Sandie1961]

I did a few sessions of intervals using the speed podcast on nhs choices and I’m sure that helped me go quicker. Plus I found an app with a choice of music at different beats per minute (rock my run). I found I could keep at 155bpm at a push and that helped me keep a fairly even pace throughout the run. Might be worth a look. Intervals are a challenge!

[PaulaGullett Graduate]

Congratulations and well done! It can only get better 🏃‍♂️

[wyersmith Graduate in reply to PaulaGullett]

Thanks! I hope so. I might even start enjoying the actual running part!

[Fabulous450 Graduate]

Brilliant post wyersmith!! Massive congratulations! The 5k sub 30 mins is in the bag!! 👏🏽👏🏽👏🏽👏🏽❤️

[wyersmith Graduate in reply to Fabulous450]

Thank you!

[Hidden]

Well done, good on yer. X

[wyersmith Graduate in reply to Hidden]

Thank you!