Believe in myself

[Justinerose]

I have completed the C25k however I am now just trying to do the 30 minutes as well as I can ( only 3.5 k so far)

I get frustrated when I don’t progress any more. Is this as good as I get?

[blackcatgib Graduate]

I’m at that stage a bit too so Im experimenting with different routes, different playlists, talking books, podcasts and trying to just keep it going as a habit

Once a week I try and go a bit longer - I like to think I might manage 5k in about 40 ish minutes before Christmas

Just enjoy it before trying to progress to s new stage !

10k after Christmas??

[Justinerose in reply to blackcatgib]

10k after Christmas definitely

[Boofle999 Graduate]

No, it gets MUCH better! Don't push yourself, take it at your own pace - I was only running about 3.5k when I graduated, but now, 3 weeks later I have run 5k three times and I am doing my first Parkrun next week! It DOES come, I promise - don't put any kind of expectation on yourself, just keep at it, maybe set yourself little goals like running for 35 mins, or aiming to get to 4k etc. I do this every time I go out - just really small goals, but always looking for that next little bit of progress. It comes much quicker than you think, if you're running three times a week then you have plenty of opportunity to push a little bit week on week. My regime is one short 20 min interval type run to try to increase my speed a bit, one bog standard 30 min run just for fun, no rush, no goals in mind, and then one long run a week - this was how I got to 5k, doing a bit more each time, until I got to about 4.8k and thought, what the heck, let's go for it, and I did! Good luck, and don't lose motivation, you've got this and there is some much to look forward to now that you have graduated! :o)

[Justinerose in reply to Boofle999]

Thanks

[NCC1701 Graduate]

I’m just runing for the fun of it. You’ve worked hard to graduate so enjoy it. Keep on running regularly and the time/distance gains will come. There’s no pressure. I would certainly suggest trying to do one longer run each week.

[Justinerose in reply to NCC1701]

You’re right

[GoGo_JoJo Graduate]

It gets better. Just give it time. Look how far you've come already. That took time too.

Give yourself chance to settle in to post programme runs then start to work towards your goal. If you want to run faster, first you have to run faster even if only on parts of your route. Trust me, you have more gains to come 👍😉

[Justinerose in reply to GoGo_JoJo]

Thanks

[heavyhorse Graduate]

I just added a few minutes on each run until I reached 5 k, and I’ve never quite reached the 5k in under 30 minutes yet, but I kept increasing distance gradually. Once you start doing 5k’s regularly you could do the C25k speed and stamina podcasts to start improving your times, I graduated a few years ago and have only just downloaded this podcast now !

[wyersmith Graduate]

I can recommend the speed podcasts in nhs choices. It’s a shorter run but with fast intervals. They will give you a good workout though and help to increase your speed over time if that’s what you’re after. Good luck and well done on completing c25k!

[Justinerose in reply to wyersmith]

Will try that thanks

[UnfitNoMore Graduate]

Change the runs... extend a run... take one to 35 and then the week after to 40 etc... bag the 5k and then reduce a run to 15/20 and try to run it a little quicker while keeping your long run. The varied runs will help you progress... run the long one at 3/4 out of 10 effort, 5 at most.

[Justinerose in reply to UnfitNoMore]

Cheers for that advice. Really appreciate it

[Oldjigger]

Find your local Parkrun. Just go and do it - it's only once a week. Go at your own pace, for as long as you can. Don't strain yourself. Don't worry if you have to stop and walk to make it all the way to 5K. You won't be last - they always have a Tail Walker. My local Parkrun has about 350-380 people typically, and some take 50 minutes; some walk half the distance; some just walk. (I've not managed it in 30 minutes, that's for sure!). Enjoy being part of something. The trick is not to compare yourself to others - it's your run (remember 'myracemypace'.)

[Justinerose in reply to Oldjigger]

Great suggestion my local park run is Edinburgh Portobello and I will join it. Thanks

[Oldjigger in reply to Justinerose]

Enjoy! (I'm sure you will.)

[CrownHillbilly]

Thanks for putting your message on the forum. I graduated last week and I was feeling exactly the same as you. I am glad to see that I am not alone in being dissapointed to realise how far away 5k seems. ☹️ But all the helpful replies are very encouraging. Thanks everyone. Will keep at it 😄

[Justinerose in reply to CrownHillbilly]

thanks for your reply, none of us are alone. We will keep it up.

[Oldjigger in reply to CrownHillbilly]

Remember this - it's really about 30 minutes, not 5K. And once you can reliably do 30 minutes (that's what graduation is about), you will be able to do 5K - the time it takes you really doesn't matter.