Still going!

[Rosiepug]

3 weeks of consolidation. I still can’t get past 4.25km in 30 mins ... but I am still doing 30 mins 3x a week. It’s my new favourite hobby! Love C25K. Best thing I ever did.

[Debston Graduate]

That's great - well done for keeping on and don't they say that it typically takes 12 weeks to form any new habit? So I'd say you're officially an habitual runner now! I did 3.45km in 31 minutes today - hoping to get nearer to your sort of distance soon and then eventually to the magical 30-minute 5K!

[Rosiepug Graduate in reply to Debston]

We will get there, just in our own time 👍😁

[PlodLife Graduate]

Hey! Well done you. I'm graduating tonight and manage a smidge over 4k in 30 mins. Scared to do a park run as it seems so much further! Desperate to go further/faster

[SlowLoris in reply to PlodLife]

There are lots of people slower than you at Parkrun.

[SlowLoris]

If you can run over 4K three times a week then you can run 5K easily. Not in 30 minutes though. That’s nearly 15% increase in speed/pace.

Increase the distance of one run a week. Make that your long run. You will find the shorter runs naturally get faster as you increase mileage.

[Rosiepug Graduate in reply to SlowLoris]

Thank you, I’ll try that.

[ArthurJG Graduate in reply to Rosiepug]

Also: my first two parkruns I ran 4K and walked 1k. You don’t have to be able to run the whole way to enjoy parkrun.

[Rosiepug Graduate in reply to ArthurJG]

Thank you. I’m not great at crowds so will work up to the ParkRun experience.

[ArthurJG Graduate in reply to Rosiepug]

Here’s an idea for when you decide you’re ready: on your first one, maybe even your first two or three, do your warm up walk at the start (rather than before the start). It means you only have to run 4.5k; it lets the crowds get ahead of you; and since the fast walkers and slow runners will get ahead of you before you start to run, once you are running you will be passing people rather than them passing you, which can help morale when you’re a beginner even though deep down you know it’s not important. Also, if you have a choice of parkruns where you live, look for one that isn't so busy and/or is a single loop rather than two or three laps, because that will give you a bit more space.

[Rosiepug Graduate in reply to ArthurJG]

Thank you very much.

[Hayesrunner]

Well done, I too have stayed at 5k in30 minutes for the past few weeks but have you considered measuring success on non-metric ways? Ie the enjoyment level as opposed to the trepidation pre run, or the improved recovery, I have no ill effects after an afternoon run whereas I used to be a crippled, Lurch, like figure!

The key to habit is fun, we are all too hard on ourselves, be nice to you!

[Rosiepug Graduate in reply to Hayesrunner]

So true. Recovery is much quicker now and yes, I’m enjoying my ‘me’ time. 😁

[Jerichomile Graduate in reply to Hayesrunner]

👏 lovely ideas for non metric measures

[Tasha99 Graduate]

Go further and try hills 👍🏽

[Rosiepug Graduate in reply to Tasha99]

Did a really big steep bridge last night, it’s a start!

[Parapluieblue Graduate]

I graduated in September last year and have been running steadily ever since, with regular outings lasting over an hour but I still can't get my pace to 6 minutes a km so the 5k in 30 minutes remains out of my reach for now. I think I'm naturally a 8-9m/km kinda person! 😁

[Charliemom Graduate]

Well done you! I wish I could say the same. I have been traveling and while I walked a lot I didn't get in a run. I am now back home, but I am nursing my post air travel cold. I can't run until I can breathe. I am going to have to give myself a quick kick in the butt and get back to running. Good luck with improving your distance, that is what I am working on.....once I get back on the road.

[Rosiepug Graduate in reply to Charliemom]

I’m sure it won’t take long to get back into it. Hope your cold goes soon.

[JaoJao]

Hey Rosiepug, yay still going!

How are you staying motivated during consolidation? X

[Rosiepug Graduate in reply to JaoJao]

Hi @JaoJao

Well done on reaching graduation. 🎉👏 Do you have plans for races? Parkrun? Or like me just maintaining fitness? Some people like to join a club, I just like to go as and when I fancy and choose my route each time.

For motivation I have made it my resolution to get out there every Monday, Wednesday and Friday. I tell myself it’s just 30 minutes (I choose to ignore the time to warm up and cool down) so it doesn’t seem like such a big deal. And I remind myself how good I feel afterwards. I suppose the satisfaction of looking in the mirror and liking the improvements I see also helps.