2 weeks since I graduated

[Astroblue]

It’s been two weeks since I graduated I have completed 5 x 30 min runs in that time. I haven’t achieved the 5K yet but my goal was always to be able to run for 30 minutes, once I can do this consistently I will look at pushing up the speed. I still re-run week 9 Run 3 on the app just to give me some reference points. I still follow what I learned on the C25K course and slow down if I’m “feeling it” and I try to make sure I am well hydrated the day before and on Run day. Thanks to this community for getting me here with your advice and support and C25K for being a great course! On we go !

[Hidden]

Well done - you are in the running groove! I graduated in January doing 4.1k in 30 minutes so started to run for a while longer and hit 5k in 38 minutes a week later. The vast majority on C25K don’t do 5k in 30 minutes at graduation.

I have now run 5k around 35 times since and my fastest time (last Saturday) is 30:30 (so heading in the right direction). I highly recommend joining in your local Parkrun!

[Astroblue Graduate in reply to Hidden]

Thanks I might run to 5K next just as a bench mark to see how long it takes I feel I could run the extra time needed even if I need to slow down towards the end

[Kertesz]

Well done you... and yes, I’ve also learned to ‘rein it in’ when I’m feeling it!!! It’s probably the most valuable lesson I learned on the programme - well that - and as you say - the importance of hydration!! X

[Oldfloss Administrator Graduate]

Great post and opportune... I am about to post about pace and listening to our body..

Have you joined the Quest on here..? That may give you a place to think about working towards that 5K and some goals...

[Astroblue Graduate in reply to Oldfloss]

Thanks where do I find the Quest?

[Oldfloss Administrator Graduate in reply to Astroblue]

healthunlocked.com/couchto5...

[HuwC Graduate]

Well done. Btw it took me about two months to get below 30 minutes on a 5k. I’ve found park run, a mid week park run and a long run which you increase about 10 per cent a week a good way to get sub 30. I’m now on 28:46. I think there is a magic 10k plan about to start on the other forum if you feel ready.

[Astroblue Graduate in reply to HuwC]

Thanks I need to find my local park run and give it a go.