Post couch to 5K?! Am lost...: So I completed... - Couch to 5K

Couch to 5K

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Post couch to 5K?! Am lost...

Orangepastill profile image
OrangepastillGraduate
20 Replies

So I completed the program last week but am now floundering a bit.. thought I’d just keep repeating wk9 run 3 but it’s a bit boring... any advice?! 🤷‍♀️

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Orangepastill profile image
Orangepastill
Graduate
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20 Replies

Parkrun maybe? Local running club? Get yourself signed up for some 10k runs and start training for them. You've got a good running base now, you can do anything.

UnfitNoMore profile image
UnfitNoMoreGraduate

Run 30s until they are comfortable/easy. Once you’re there start a new running plan... it could be 5k faster or 10k comfortable, no matter, they will both give you more varied runs.

BarbieW profile image
BarbieWGraduate

I found trying out the different trainers available on the app for my repeating the week 9 runs very helpful.

Wish I’d started with one of the others now.....!

But it lessened the boredom.

And I would definitely recommend parkrun, for a completely different experience.

Orangepastill profile image
OrangepastillGraduate in reply to BarbieW

Ooo good thinking... I usually love Jo Wiley but find myself wanting to shout at her recently!!!🤣

Tasha99 profile image
Tasha99Graduate

Bridge to 10k!

ParkRun

Join a club

Enter a race

Laurzmum profile image
LaurzmumGraduate

Try the Park run. I was nervous on my first one but it was great. Do a few 30 min runs, either with or without the app to build your confidence. I have joined the bridge to 10K now as I need a goal or loose focus. I was lost of a few weeks as I missed the goal of each week but you'll find something that suits you

Orangepastill profile image
OrangepastillGraduate in reply to Laurzmum

Exactly how I feel! Not sure I’m brave enough to Park Run... maybe I should drive to a town where no one knows me and do it there!!!🙄🙄🙄

steviej99 profile image
steviej99Graduate in reply to Orangepastill

Don't need to be brave. Walk, jog or run that's their tagline. You'll never be last because they provide someone to do that! Sign up online, print your barcode to take with and go along. I promise that you'll love it

Glossy profile image
GlossyGraduate in reply to Orangepastill

The first one is the hardest, then you wonder why you were so worried about it in the first place. Do give park run a try. I really enjoy it and it took me ages to get the courage to go to my first one. I’m now a Parkrun-pusher ☺️

Bookbizlady profile image
BookbizladyGraduate in reply to Orangepastill

I'm doing my first parkrun with a friend who's dine lots before as I'm a bit nervous too!

IannodaTruffe profile image
IannodaTruffeMentor

Have you read the guide to post C25K running? healthunlocked.com/couchto5... it may be helpful.

Mix up your runs, forget about pace and distance, just run for fun.

Orangepastill profile image
OrangepastillGraduate in reply to IannodaTruffe

Thank you! Super advice!!!!

RunningChocoholic profile image
RunningChocoholicGraduate

Hi, congratulations on finishing C25K. I know exactly what you mean, it was hard to stay motivated - however I didn’t want to lose what I had achieved.... I swapped from Jo to MJ, I love Jo but I knew her script off by heart. Created a new playlist. I concentrated on doing three 5k runs then increased one run each week by 500m or 1k depending on how I felt. Someone recommended Runkeeper where you can select a character as your trainer and they can be quite amusing (I still have MJ going to give me the five minute intervals) RK tells me each kilometre and I also discovered new routes. Oh and I have done a Park Run which was fun, I found the amount of runners a bit daunting after having done solitary runs but I would do one again when I can fit it in with everything else. Good luck

Orangepastill profile image
OrangepastillGraduate in reply to RunningChocoholic

Thank you!! Fab advice!

KayBee1000 profile image
KayBee1000Graduate

Congrats on graduating!

I too found that I floundered after graduation - I do best when I have goals and structure, and found as soon as I didn’t have a plan to follow I was making excuses and missing runs.

So I think the advice I got on here of setting myself my own goals was really helpful. I decided I would do two 30 min runs week at my usual pace, then one run a week where I mixed it up - sometimes I run for an extra x minutes, sometimes I run a faster pace throughout, sometimes I do intervals of faster running - just something different.

I want to keep runnng three times a week, to get to running 5k (which I’m not at yet!), and to run further/faster; switching up the pace/distance stops it being monotonous (especially as I have joint issues which mean I can only run on a treadmill).

It’s different after finishing C25k, but once you get used to the idea that you’re the one in charge of your running now it’s quite exciting! You can do some reading up about it (lots of great posts on here) and make your own goals going forward.

Good luck 👍

Orangepastill profile image
OrangepastillGraduate in reply to KayBee1000

Exactly!!! That’s how I feel!!! I essentially need someone to tell me what to do...🙈🤣👍

Agentmay profile image
AgentmayGraduate

I downloaded the Nike Run Club app and run with them. I do a different run 3x a week, one is shorter than the others but I run it faster. I can't do parkruns as they're only on Saturdays and the kids have taekwondo so the app is a great help.

RunRunRun13 profile image
RunRunRun13Graduate in reply to Agentmay

Agree with Agentmay ! Nike Run Club and have a look at the guided runs with Coach Bennett - he’s so positive and will make you keep moving. Good luck 🏃‍♀️🏃‍♂️

molly1973 profile image
molly1973Graduate

I agree parkrun is a great thing. I am (very slowly) trying the bridge to 10k, but I find that I need to mix up my runs to keep it interesting. I am trying different routes, driving to local parks/trails/canal to explore. I felt I needed some structure too to start with, but now more often than not a I am running without headphones and just going out to enjoy being outside (especially when in lovely surroundings). I entered a few races to have milestones to aim for, but I know that personally I need those targets. The main thing now is to enjoy your running and see where it takes you. Good luck!

Oldfloss profile image
OldflossAdministratorGraduate

IannodaTruffe has given you the link to what is next... consolidation is great... lots of different route.. short, longer and 30 minute runs too.. then maybe take a look at C25K+ podcasts. Challenging but fun and very helpful for continuing building up our stamina and strength.

Maybe take a look at the Quest on here too.... it is great for support with the goals you set yourself!

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