First 5k plan run post grad.: Only a two miler... - Couch to 5K

Couch to 5K

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First 5k plan run post grad.

UnfitNoMore profile image
UnfitNoMoreGraduate
35 Replies

Only a two miler... but “tempo” and target was 8 minute miles which was gonna be the fastest I’ve gone without being on the flat track. I think the idea is to hold the pace the whole way, so lots of checking it early in... surprisingly easy... I’d run faster on the track just post grad and that was very hard... fitness and strength have come from nowhere it seems... gotta love C25K. First mile is done at 7:50 and onwards... round the duck pond, think it’s residents are getting used to me now, don’t quite let me step on them, but they’re reluctant to get out of the way now, so little slalom and off over to the playground. Round and up to the bowling greens and then on to the finish. 2 miles done in 16:23, so pace went a bit in the second half, but that wasn’t possible a couple of weeks ago.

So, Friday... benchmarking... 7 minute warm up jog and then as hard as I can for 3 minutes... allegedly that’s followed by a 5 minute cooldown jog... but if there’s any medics free early Friday evening in the glossop area, let me know I may need reviving 😂

35 Replies
Schofield profile image
SchofieldGraduate

That’s amazing, well done you and keep up the fantastic work

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Schofield

If I survive Friday I will!

Schofield profile image
SchofieldGraduate in reply to UnfitNoMore

You’ll survive..... I’ll watch the news closely just in case 😆

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Schofield

It’s as scary as W1R1 app says no sprint finishes, so it’s a sprint start and hold on job.

Schofield profile image
SchofieldGraduate in reply to UnfitNoMore

Sounds scary, keeping everything crossed for you pal not that you’ll need it

sunshinefish profile image
sunshinefishGraduate

Excellent! Glad you didn't step on any aquatic birds, although this would probably be a unique and novel reason to be on the injury couch!

I too am amazed at where the stamina/speed cones from post c25k. Just goes to show how important those consolidation runs are.

Be interesting to see how you do and feel after the 3 mins of running fast. Have heard it's a great way to increase speed and stamina. Good luck and well done on achieving the aim of your run today.

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to sunshinefish

In theory a three minute burst, or even less, flat out will work wonders, but it’ll also change all my target paces for the plan... kind tempting to go a bit easy, but I’m not made that way!

I’d be devastated to hurt a duck... little miss UNM would, however, be wondering how long it would take to sous vide the victim!

sunshinefish profile image
sunshinefishGraduate in reply to UnfitNoMore

I'll be looking out for the post on here! And keep Little Miss UNM away from the ducks maybe? ;)

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to sunshinefish

I keep telling her they’re not the right type of duck!

sunshinefish profile image
sunshinefishGraduate in reply to UnfitNoMore

I like it!

Hattie27 profile image
Hattie27Graduate

How are you designing your runs now you have graduated and what is your goal? I’m starting to make plans but I want them to be realistic?

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Hattie27

I’m using Nike run club on a 5k race plan ending the Saturday before Christmas and would like 25 minutes on that run... but I’ll be happy if that becomes my plan for the same but longer plan from January to June.

Hattie27 profile image
Hattie27Graduate in reply to UnfitNoMore

Thank you I will have a look 👀

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Hattie27

The second six month run of the 5k plan takes long runs to 10 miles... that was scary when I first looked, now it’s just a case of let’s do it!

Hattie27 profile image
Hattie27Graduate in reply to UnfitNoMore

Absolutely you will smash them!

Beanjo profile image
BeanjoGraduate

Great stuff UNM- and good luck for Friday 😊🏃‍♂️🏃‍♂️

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Beanjo

Cheers... I’ll be enjoying grape juice then that one’s done, no doubt!

New_Runner_KD profile image
New_Runner_KD

Well done and good luck for Friday UNM :-)

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to New_Runner_KD

Thanks... it’s gonna be a challenge, but that’s what I need.

Jogunlikely profile image
JogunlikelyGraduate

Awesome job. Enjoy the flat out 🤯 Friday night must be Apple juice night, purely medicinal of course 🤣

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Jogunlikely

Ah... yes... Apple, grape, juniper, tomato... I’ll probably need my 5 a day 😂

Fabulous450 profile image
Fabulous450Graduate

Yaay UNM!! Well done you!! “Only a two miler” ! Not something we would have said at the start of this experience. You won’t need the medics either!! You’re a star!! 🤩

I really quite like benchmark runs now!! It’s short, but powerful!! Enjoy!! ❤️

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Fabulous450

I’ll try!

Yeah... 3 months ago if I had to travel half a mile I grabbed a car key 😂

Fabulous450 profile image
Fabulous450Graduate in reply to UnfitNoMore

😉🤗! ❤️

Great effort UNM! You smashed that run! Those 25mins will definitely be yours by Christmas if you carry on like this!🙌🤩💪

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to

I have two months to get that to being my 5k pace... it’s possible, but I won’t be disappointed if I miss it, it was my target for next June... didn’t know how well C25K worked 😂

in reply to UnfitNoMore

Totally agree C25k is amazing, and works so well! 🙌

Stick with you your training plan & keep believing in yourself... I’m sure you’ll ace it! 💪🤩

antonioa profile image
antonioaGraduate

You clearly have a plan, and it's working. I'll supply the oxygen but I'll probably be returning it for a refund. Well done :)

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to antonioa

Cheers... have a few plans 😂. Just need to do them in the right order and take my time.

I do love the sound of this race plan UNM... do you run every other day with it or just stick to three a week? can you set that yourself within the plan? Sorry for all the questions it just sounds vert intriguing 🤔

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to

You set how many days you can run 2/3 up to 5/6 and it sets the schedule. Within a week you can move runs around and also rest days. I’ve gone 3/4 so effectively committed to every other day, though the odd session isn’t running

Faith94 profile image
Faith94

Wow! That’s an amazing time - well done! I did 1.6 miles in 14 minutes yesterday. That was my limit, I couldn’t run any longer at that pace. Sounds like a good plan. I look forward to seeing your progress 🙂

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to Faith94

Thanks, to think we will be making that our race pace eventually! Looking forwards to recovery runs 😂😂

southlundon profile image
southlundonGraduate

I’m not so good with miles as opposed to kilometres but this is really fast?! Well done!

UnfitNoMore profile image
UnfitNoMoreGraduate in reply to southlundon

Thanks. 8 minute miles would be a shade under 5 minute kilometres.

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