Finished Couch just over a week ago followed by a graduation Parkrun. How have others managed to improve their running after the 9-week programme? I still don’t enjoy running - certainly not the 5k (and more) distances - but would like to. Stick with 5k and try to get a bit faster each time? Extend to longer runs? I know we are all different but what has worked for you?
Best way to improve: Finished Couch just over a... - Couch to 5K
Best way to improve
Walk2RunGraduate
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Walk2Run
Graduate
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48 Replies
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I haven’t quite finished yet just completed Week 7 Run 2 but I intend to use the Nike Run Club app not sure if this would help you it’s still a mentor (sure it’s Mo Farah) but adjusts to your running style
I’ll check that one out.
I’ve also listened to (a bit of) but not yet run to the The Couch to 5k+ podcast - player.fm/series/nhs-couch-...
backintimeGraduate
After graduation I reapeated week 9 three times to consolidate the 30 mins running.
Then I joined the Bridge to 10k forum and I am currently working towards 10k.
There are also the stepping stones podcasts for strength, speed and stamina with the lovely laura (search for stepping stones podcasts, in the topics posts there are the Graduates 5K+ topics too)
Or you can work on your own using the 10% rule (adding no more than 10% of your weekly runs to the next week)
You can mix it up and do short quick runs and long slow runs
you really can do whatever you want
Thanks. It’s the Stepping Stones I’ve already had a little listen to.
OldflossAdministratorGraduate
Mix it up... runs for pure joy....just because you can... then... new routes... short routes.. 30 minute routes... and long slow and steady routes... see where you get to... They are the ones that continue building up the new running legs and the stamina and the strength...
Distance and speed follow!
After a couple of weeks, try the C25K + podcasts... not too soon though... many folk try them too quickly, and miss the whole point of them!
Tasha99Graduate
Longer runs and hills!
It takes a while but there does come a point where running becomes as easy as walking. Yes there really is a pace where you can run along for an hour or more having a conversation. I didn't find it until some time after graduation and realised that I did the entire C25K too fast.
damienairGraduate
Just relax. I don’t know what’s going on here lately. New graduates going hell for leather after 10K’s, half marathons and marathons. Nothing wrong with it but it’s important to be very comfortable with 5K distance first. Just get used to running 5K 3 times per week. If your finding the 5K difficult some days break it into 2 runs. Run for 2.5K, take a break and do some stretching, then continue on and finish with 2.5K. There is nothing wrong with taking a break. Your still doing 5K. I love Parkrun and it’s a must on a Saturday. I also train by doing 2 x 5K runs during the week. After another month or 6 weeks you could start doing some interval training. It’s amazing for improving your 5K times at Parkrun.
Damien
That’s not me. I really have no desire to do 10Ks or half marathons I just want to feel
more comfortable doing these shorter distances and being able to do them in a decent time. No pressure from anyone - just from me.
I have worked this year at improving my time. My first Parkrun took me 39 minutes. By just running at a comfortable pace for 5K x 3 times per week I managed to bring it down to 32-33 minutes over a couple of months. However I was not improving or getting any faster. But I continued to run. In January this year I started doing interval training. I would warm up and run 1st, 3rd and 5th kilometres at a fast pace and I would run 2nd and 4th kilometres at a slower recovery pace. If I was tired in between intervals I’d take a quick break and a stretch and continue on. I first started with a fast 6min/km pace, when I was comfortable with that I would step the faster interval up to a 5:45 min/km pace and so on. I was running and improving every week at Parkrun. I managed to get down to 26 mins. I’m soon going to start working towards 25 mins.
But my advice would be to get comfortable first at 5K before starting interval training. After 2 months and once you can comfortably run 5K without stopping you’ll be ready.
Damien
Yes, thanks for your advice. I probably just need to grit my teeth and stick at 5Ks for now. Ran with a continuation group yesterday and hated it for a variety of reasons - almost 6k; very humid weather; in a more built-up area so traffic fumes - that’s all I need when I’ve not got enough oxygen anyway; and stopping at lights to cross roads - lose momentum and then it’s hard to pick it up again.
I ran 7K earlier. Normally no problem but today I found it hard. So I stopped twice and did some stretched, walked about for a couple of minutes and then continued on. But I still did a 7K run.
I’m running 2 years now. You are just starting out. I still have days when I struggle with a run. It’s normal. You will too. I found the first couple of months after graduating from C25K the hardest. It takes a long time to build up your running legs. So if you just keep running 5K 3 times per week for a couple of months you’ll get to a stage where you will be comfortable and you’ll look forward to your run.
You’ll be fine. Just keep running and if your tired and need a break, take a break.
Damien
Yes. I need to be kinder to myself.
You certainly do. The process is not magic, it takes hard work and mental strength. I completely understand all the sentiments you have voiced here (I have no desire to go more than 5K). I too find 5K a stretch, my 30 min grad and post grad runs barely exceeded 3Km, but I am now nearly 3 months post grad and have been running 2 to 4 times per week (it does vary)... where as I was doing every other day during my C25K.
Being a graduate allows you to be flexible. You don't have to run 30 mins (although a few weeks of consolidation is advisable).
I did my first 5k about a month after Grad... and it took me 52 mins! A month later I wanted to beat that time, and I did it in just over 41 mins! Next time I will aim for under 40 mins and so on...
Then just the other day I went out for a run with NO agenda, didn't look at my garmin to see the pace, just settled into the run and ended up doing a 'suprise 5K'! (it took about 47 mins)... but it felt so comfortable that I was really chuffed.
That contrasted with a 'recovery' run - a really slow 2km I'd done a few days before... that day my legs just weren't 'feeling' it.
So you have to learn to vary your runs, and listen to your body... you will find that you can enjoy it, and that each run is just that bit different!
: )
PB
This was a helpful thread. Thanks for the advice.
This is really helpful thank you. I’ve just started week 8 and managing around 3k but worried I’m an imposter as everyone seems to be cracking on. I love it and just want to build up. Joined up for ParkRun which looks like it will be great fun
Parkrun is amazing. I just love it. And 5K is a beautiful distance. After finishing the C25K plan work on getting to 5K, then spend 2-3 months getting comfortable at 5K and doing Parkrun.
Don’t ever feel under pressure to do more. If your happy with 5K as I am just work on 5K. If you want to do 3K just do 3K. And if you’d like to do to 10K do that. But don’t feel any pressure. Just run for you. It’s your journey.
Damien
I am at the the same stage as Walk2Run so thank you for your comments they have been invaluable.
Wise approach, again. ✔️
HM and M gets to a level where HM becomes a measure. 'What person are you if you don't do a HM...'
But I don't think HM / M is for everyone, and I can't see anything 'wrong' with those who don't pursue them.
Well said. I also hear sometimes that they wake up one day and decide that they want to run HM or M. But little prepared beforehand.
UnfitNoMoreGraduate
Improve is a pretty ambiguous term. The more you run, the better it will be. That’s as in just better... faster and longer are different, closely related beasts!
Let’s start with running 5k each time and trying to get faster each run. You should look to run 70-80% of your mileage at a nice comfortable pace... so I’d make that every 4th or 5th run that you should be looking to improve pace if you want to stick to 3/4 5k runs a week. Pushing every run is never a good idea, our legs need some nice recovery running to help heal after a tough run and also it keeps the injury risk nice and low.
You will see faster progression of your 5k time by varying the runs... going long sometimes and also going short and fast on a few runs.
Hope this helps.
By improve, I mean feel more comfortable with breathing and energy level as well as improving pace.
That’s cool... let the former come first... then it’s easier to work on the latter.
To improve in the way you desire you must learn to run 'slowly' - it builds endurance. Discorunner is a big fan (as am I) of the Japanese slow running technique)... it is a fab way to learn to enjoy running, and feel comfortable breathing. Yes, it's very slow, but I have also learnt to run faster, just not all the time. Check out the youtube video - and do a few runs really slowly!
Deals1Graduate
Hi. First of all congratulations on graduating. 😊🎉👋👌
Great advice (as always) already given.
I'd say just enjoy getting out there.. Exploring new places, hills, short runs and a little longer. Just consolidate for a while and have fun.
Parkruns are fab. Never thought I'd be up early on a Saturday morning.. But u can get addicted! 😂
U probably are already doing this but I found recording my runs helped me. App or paper. I use strava and u don't have to share everything can just b for your eyes if u like. .. But then u don't get all the encouragement 😊👍 this helps to track your progress, and I make notes on the weather, how I felt, what I was wearing (if too hot.. Too cold etc)
Plus I have a plan on the fridge that I fill in afer each run with date n distance for a visual ref.
Happy running.
Long slow runs improved fitness speed and reduced heart rate.
JogunlikelyGraduate
The first few weeks after graduation are a bit weird. You feel like you should be improving because that's what you have been doing the last 9 weeks.
But now is the time to give your body and mind a break. I really struggled doing 3 x 30 mins. I wasn't really enjoying it. It was a grind. So I decided to do what felt best. For me that turned out to be a number of shorter runs 15-20 mins. One was just 12mins. I had decided on the route I was going to do and thats how long it took.
The best piece of advice I was given post graduation was start easy, finish happy.
If you make running a chore you won't stick with it. The comfort level comes with time and varied running.
Just enjoy your new found freedom for a while and take the pressure off yourself.
👍
I really like this - start easy finish happy. Not graduated yet but something I will strive for if/when I do
No reason why you can't implement it now embrace your inner snail 🐌
Remember you should be at conversational pace. Easier said than done I know! But slow is good, I wish I had paid more attention to this before I graduated 🙂
Haha I will embrace my inner snail (easy as I am French :))
😂
DalmorangieGraduate
I’m aiming to consolidate by doing local Parkrun at a Pontefract racecourse and then aiming to do other 🏇⭕️ based Parkruns (York & Catterick around here)....if only they did Parkruns round distilleries I could extend C25K to my other hobby as well! 🏃♂️🏇🥃
🍻🤪 I like that idea 👍
RuntoFloydGraduate
I graduated two weeks ago and have only managed three 30 minute runs so far. I downloaded runkeeper and have time distance and pace notifications. Having read the advice here, I am thinking of doing shorter times but try to increase pace a little bit perhaps in between 30 minute runs. I have also got the C25K+ podcasts but am not ready to try then yet. Good luck with your runs.
RuntoFloydGraduate
I am around 500m short of 5k at the moment.
Dexy5Graduate
Look around you, and enjoy your surroundings. I started getting in the car to do different runs, take a photo and then post about what I did . Enjoy following your VRBs on their journeys. It’s amazing where you might end up.
Parkrun is my favourite run of the week
grumpyoldgirlGraduate
I'd go so far as to say, I made sure one of my weekly consolidation runs was a short one. Absolutely couldn't face 5k, three times a week. So one run would be 3.5k, or about twenty minutes, depending how I was feeling. You could then start using the short one for intervals, or fartleks, when you're ready, if you want to work on speed. (I've tried that, didn't like it, not for me) And then start making one of the 5k runs a little longer, if you want. This worked for me, because it makes the 5k feel easier. But you don't have to try for 10 k. Just run for you, because you enjoy it and how it makes you feel. Congratulation 😊
CantstopmenowGraduate
Lots of great advice in these replies. I graduated a few weeks ago and am finding it difficult to consolidate. For the moment, I'm focusing on enjoying my new found running ability and improved levels of fitness and well-being. Relax and enjoy the great outdoors!
poohbear2608Graduate
Since graduating in April I’ve used the C25k+ podcasts and vary them. I’ve occasionally run on longer on the stamina podcast but don’t feel anywhere near ready for longer runs and I’m not too bothered about my speed. I’m a bit mean and don’t want to pay for any podcasts so if anyone knows of anything....
Nike Run Club are brilliant and those marked "run with xxx" are truly inspiring.
Thanks. I downloaded the app but the only thing it does is countdown a 10 min run. How do I access the run with xxx part please?
There should be 3 tabs at the top, you want the guided runs option
If you want to improve time go for shorter, faster runs or longer, slower runs for increasing distance. If you want to enjoy it just go run somewhere nice for say 45mins and don’t even think about speed or distance.
seaspanielGraduate
I found that running to a pub 5km away has helped! I also do a bit of parkrun tourism. So when I go to see friends and family I include a parkrun near them. Some come along and run and some just spectate and enjoy the coffee.
I also occasionally run with others and the good news is that even faster runners have to include slower recovery runs as part of their regime so everyone runs together.
I get bored fairly easily so longer runs aren't a natural thing for me , but mixing up the routes and using running to go and see and do something has been helpful. Beaches and national trust properties spring to mind.
PianismGraduate
For about 6 weeks I just ran parkrun once per week, did one "freedom" run where I explored the local area and one run per week from the C25k+ podcasts. I also experimented a bit with Nike Run Club and different running podcasts. After about 6 weeks I felt the urge to start running longer and so I worked my way up to 10k. Am on the IC at the moment but once I'm back I'm going to consolidate 10k for the rest of the year and then perhaps move up to HM in the new year.
Good luck with whatever you choose - just make sure you enjoy it.
KatnapGraduate
Hi there Walk2Run! Congrats on graduating!
If you continue running 3x a week you will probably lose weight and this will help you naturally improve speed.
The timed parkrun 5k will help you see the improvements.
🐱 Katnap 🐱
I’ll probably only manage twice a week. I hope I don’t lose weight - at 47.4kg/5st 5lb - there’ll be nothing of me left 😉. I started running to improve my cardio so I’d be a better hiker - not get so out of breadth on the ascents. I don’t enjoy running yet but I’ve got the grit to run on to the end even when part of me is saying ‘No more!’ I didn’t count on being so competitive (with myself only), not only wanting to feel more comfortable but wanting to run faster too.
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