Graduate - Help

[tats69]

I’ve finished C25K several weeks ago. I started it in Jan when I was 50. Since I graduated I’ve done 3 5k each week.... I am slow and find it hard work. I just don’t seem to improve and can’t imagine ever running more than 5k. I’ve even stopped drinking😱. Any advice would be more than appreciated.😊

[slow-farah Graduate]

You’ve gone from running 1 minute to running 30 plus minutes in 3 months which is an amazing achievement (as is giving up drinking!)

You could try mixing up your running route, trying speed runs or going to a parkrun to get your mojo back 😊😊

[tats69 Graduate in reply to slow-farah]

Thank you. I try and do 3 different routes... I live in a very Hilly area. So Parkrun here I come😁

[Dexy5 Graduate]

It sounds like you need to mix it up a bit tats69. Can you vary your route to give you different things to experience? Have you tried doing parkrun on a Saturday? I just love running with others as it takes my mind off the distance and it's a great community event. Also do a shorter run which you can try intervals on. I do JogRunSprint which is in apple app store, but I'm sure there must be an app in android too. I run it along the prom doing 30 seconds jog, 20 seconds run and 10 seconds sprint. It's great fun.

Also if you look back at the advice given when you graduated there are NHS apps recommended post c25k.

If you have been running 5ks for a while, why not look at Juju's magic plan on the Bridgeto10k forum? It gives an 8 week plan which you can do in your own time and take as long as you want, and it may give you a challenge to focus on. I found that once I started running longer distance at a slow pace, the 5ks became so much easier and speedier.

[RunRunRun13 Graduate]

Well done for still running 3 x 30 mins a week...I’ve graduated and currently on Week 3 consolidation runs so know exactly how you feel. I use few different apps - Nike Running App also C25K Stamina/stepping stones App and finding it tough going too on some runs. So I have change routes and also going to reduce one of my runs a week and go slightly quicker. You don’t not need to go longer distances but maybe just increase by 10% and see how you feel. Good luck and your doing amazing.

[damienair Graduate]

I love running 5K. It’s a good distance. So don’t feel under any pressure to run any further than that. It takes time to get used to running. I’m at it almost 2 years now and only feel like I am getting into a stride and seeing real improvement this year. Just stick at it. Definitely try Parkrun, it’s absolutely amazing and I use my 2 midweek runs as training runs for Parkrun.

Damien

[tats69 Graduate in reply to damienair]

Thank you. Parkrun here I come🏃‍♀️🤞

[IannodaTruffe Mentor]

Have you read the guide to post C25K running healthunlocked.com/couchto5... which is full of tips.

You are still a very new runner and you will need patience in respect of ongoing improvement.

Build your stamina and strength and tangible gains will be visible.

[tats69 Graduate in reply to IannodaTruffe]

😊 Thank you. I will read it.

[Elfe5 Graduate]

I found every run hard for a while after graduation until I realised that it was ok to slacken the pace even more to be comfortable. It seemed silly because I was already very slow, but I tried going more gently than usual & made myself stick to that comfy pace. - The result was I enjoyed my running much more, the pace turned out to be only slightly less & picked up later without me trying. 😃

[tats69 Graduate]

Thank you 😊