Finished C25K a week ago...

[StudentNursee]

So I finished C25K about a week ago, so I’m running for 30 minutes constantly. I’m so proud because I never ever thought I’d be able to do this.

I’m wanting to carry on progressing with my runs, so I’ve been doing my 30 mins run 3 times a week but I’m still not at 5K. I understand this is quite comment and absolutely normal, but I really want to get to 5K. I’ve been finishing my 30 mins fine, but only covering approx 2.6 miles rather than 3.1 which is 5K. When I finish my 30 min runs I am pretty tired and don’t feel like I could carry on for another half mile which is what I need to do.

Wanting some advice on how to achieve my full 5K and advice if anyone else has been in my situation! Any advice on how to profess etc is really appreciated. Hoping to get to 10K by next spring/summer to complete my first 10K races etc!

Uploaded a picture of a run on my Strava so you guys can see my pace and distance etc

Thank you guys! xxx

[UnfitNoMore Graduate]

Go long on one run, that'll obviously give you more endurance, but also speed over 5k. Add 0.5 km a week to it.

You could also shorten a run so you can go faster and get used to a new pace.

You're doing great!

[StudentNursee Graduate in reply to UnfitNoMore]

Thank you, I quite like the thought of adding 0.5 KM each weak so will try that. Thank you so much xx

[IannodaTruffe Mentor]

Have you read the guide to post C25K running ?healthunlocked.com/couchto5... which offers advice to new graduates.

[StudentNursee Graduate in reply to IannodaTruffe]

Ooo I haven’t looked at that yet but I will have a read! Thank you for such helpful comments x

[grumpyoldgirl Graduate]

Why don't you go along and do a parkrun? It's more motivating to finish the distance with an actual finishing line, and lovely supportive people urging you on. Then you'll know that you can run the distance, and then you can concentrate on bringing the time down. Congratulations by the way!

[StudentNursee Graduate in reply to grumpyoldgirl]

I’ve been thinking about doing a park run for a few weeks now but found the thought a little bit daunting! I’m tempted to just go give it a go and see what happens! The worst thing that could happen is I’d have to walk for the last bit but like you said with everyone urging you to keep going I wonder if I’d find it really useful!

Definitely going to have a look at some for next week! Thank you for your comment xxx

[Bonsaiboy]

Like you I was only at about 4km when I finished week 9 a couple of weeks ago. I have carried on doing 3 runs but in week 10 I ran for two 32mins and found the last run hard so just did 30mins. Once the app stopped at 30min I just carried on running for 2 mins during what is usually the 5 min cool down walk. I started week 11 on Tuesday and ran for 35mins and ran really well and am now up to 4.5KM. I told myself a few weeks ago that I had a target of 38mins for 5KM. Just do little small increases but don't be worried about the odd hard run. It happens to all of us. I'm sure by xmas you will be doing 45min!

[StudentNursee Graduate in reply to Bonsaiboy]

I’m glad I’m not the only one haha! I’ve pretty much done the same and carried on doing 3 30 minute runs a week. I took your advice today and made myself carry for an extra 2 mins. Got my time up but distance stayed the same, but I think that’s because I changed my route and ended up running up a big hill which tired me out. Never mind. I’ll keep doing what you said! Thank you so much for the comment x

[Abz2143]

I’m exactly the same and have been disappointed not getting to

5k, my son summed it up for me. He said Mam why does it matter you are running for 30 mins, pushing yourself too hard is going to make you not want to do it. Keep doing 30 minutes 3 times a week and the speed will increase without you realising.

I am now not thinking about 5k, I’m so enjoying the 30 minute run I did it 5 times in the last week. When I’m up to 5k I will let you know, which may not be in November but I’m hoping December, if not it doesn’t matter 👍

Keep running x

[Jell6 Graduate in reply to Abz2143]

Great that you are enjoying it so much Abz, but be careful not to over do it, 5 times a week at this stage will increase your injury risk.

Maybe do a different activity on your repair days.

[Abz2143 in reply to Jell6]

I’m addicted I love it but I think you are right! All through C25K I’ve run 5 days not having many rest days and my body seems to have coped well. Although today having my 8th run in 9 days my knees feel sore, so it seems 3 days a week is going to be enough.

Thanks for that I’ll take your advice 👍

[StudentNursee Graduate in reply to Abz2143]

Well I think your Sons spot on there! I have noticed my pace has gotten quicker just repeating the 30 min runs 3 times a week. I like your outlook on just being happy and enjoying the 30 mins rather than thinking about achieving 5K, I think that’s a great attitude to have! Yes please let me know how you get on and when you reach 5K!

Thank you for the lovely comment xxx