FOR THE NEWLY GRADUATED OUT THERE

[welsby1967]

HI Guys

I thought I’d say a huge congratulations to all the newly graduated out there, as I’m now well and truly in my groove and enjoying 3 or 4 5k runs a week, I got thinking about how anxious it was once you graduate the C25K programme.

So I was trawling through my posts and saw the below and figured it might help some on those early consolidation runs it certainly helped me so here it is .....

That was awesome -

As a new runner I find I have so much from my C25K training to remember so to help me I’ve got an “F” Plan.

Basically I remember what I have to do for each 5 minute interval.

0-5 FIND my Rhythm there’s a lot of talk about the toxic ten- I personally have the first five where I’m a bit feet and toes so I focus on getting my rhythm sorted as soon as I can

5-10 FEED my Lungs now my rhythm is sorted I focus on my breathing in time with it 1234 In 1234 out.

10-15 FOCUS on posture and relax into a nice steady run

15-20 FOOTSTEPS as a new runner sometimes I can lose myself in the songs that I’m listening to and go clumsy so I listen to make sure I’m not thudding the ground, adjust if necessary this helps avoid unnecessary injury too.

20-25 FATIGUE nearer the end I make sure I have enough fuel to complete my run and more often than not I increase my pace here a little as the other reminders allow me to do so comfortably

25-30 FEEL this last five minutesI feel for anything from my body that may need me to refocus on next time or where I can increase pace etc - I just reflect on the run overall.

Now don’t get me wrong I don’t let these reminders consume each interval but I do find them useful and the thirty minutes flies by.

Happy running everyone

[backintime Graduate]

Thank you !

[FunnyMummy1 Graduate]

Thanks for this...the stages you describe seem very logical and hopefully will help me sustain the run. Just about to do do W9R2 - feeling more anxious about this one for some reason - just don't want to blow it. Your steps kind of reflect what happens to me - especially the first three - will think about the footsteps part today. Thanks

[welsby1967 Graduate in reply to FunnyMummy1]

Good luck with the run - you will ace it I’m sure x

[Wobblebelly]

Thank you 🙏, that’s great advice . 😊

[welsby1967 Graduate in reply to Wobblebelly]

You’re welcome good luck on your journey x

[robew88636 Graduate]

My 0-5 is "F this and go home". From then on, the foray is facile. Furthermore, the frolic of the fruition is flawless fulfilmemt. 😎

[welsby1967 Graduate in reply to robew88636]

Brilliant x

[Granspeed Graduate in reply to robew88636]

Fantastic!

[welsby1967 Graduate in reply to Granspeed]

Thanks x