Today was my last session. This program has been amazing for me. I never stopped running when I was supposed to run, and that really kept me going. I ran my last 30:00 session today, and even ran an extra 5:00 as a little victory 'lap'. I signed up for a 5k on Sept. 7th. I'm running a 16:40 mile. I'm very slow and big (340lbs at time of writing - down 85lbs!). What should I do between now and Sept 7 so I can run a full 5k without stopping? Obviously, I can keep increasing the time I run. Should I try to run faster for a couple of minutes each session?
I'm really looking forward to this 5k, and I really don't want to stop and walk for even 10 seconds.
The training question I'll leave to others far more qualified than I to advise you on
Firstly - Congratulations, many many people drop out after about three weeks but you soldiered on. That's the spirit of a runner.
Secondly - a poll done here a couple of years ago showed that less than ten percent graduate "on time/with 5k" so no worries on that score
Again, Congratulations on finish the programme, and now a whole range of options opens up - do you go for speed? Distance? Endurance? A combination?....the running game is infinite, I hope you stay and run with us
That 10% stat is really helpful to know, thanks for that. I like distance. I picked up C25K after a crash on my bike. I had been cycling for almost a year for cardio and weight loss. I end up breaking the radial head on one of my arms and figured I'd just start running. That was 10 weeks ago. I'm definitely in the mindset of seeing what my body can do, and pushing myself a little harder each time, and I get real excited if I add some length to a run or ride - it's really motivating no matter how small the number.
I used to cycle a lot. It's strange but it never triggered my asthma so I really enjoyed doing it and knocking out the miles.
Frankly - I got too scared to cycle on the roads here. The drivers are worse every year, and some of the cyclists can be pretty bolshie also which doesn't help at all. Anyway, one close call too many and I called it quits.
Years later, C25k. Damn near ended up in the back of an ambulance on day one, and not because I ran into it blindly lol.
I stuck with it, like you did. I'll never be "fast", my body and age preclude that, but my God - the feeling of got when I could (sensibly) push the milage a little further is awesome
And, have to say, no messing about with bikes and maintenance, storage, transport etc is liberating. Throw on the tee shirt, pants, socks and (proper) shoes...and out the door
Congratulations! And I gotta say, wow! Many congratulations on losing 85 pounds... that’s absolutely brilliant. You’ve done that and C25K so there’s nothing you can’t do given a bit of time and a good plan.
September 7th isn’t far away. Speed work won’t increase your stamina by much... longer running is the way to go. Given more time I’d up one run a week by 5 minutes, leaving the others at 30 and running them slowly. Of course, that will get you to around 40 minutes by event day, which at your current pace won’t quite get you to 5k in time. Personally I’d look at putting a couple of planned walk breaks in, there’s nothing wrong with that. There’s always another event... another 5k race day. The main part of these events is to have fun and get to the finish line... then book another one and keep training.
I wasn't running 5k at Graduation, but by continuing to do regular 30 minute runs it helps to increase your stamina and strengthen your legs. That 5k will come, but it may take a little longer than 35 mins. A period of consolidating is a good idea before pushing for more. Other non-impact exercise is good for your rest days.
The guide for what to do next has lots of information..here is the link, have a read
No don’t try to get faster yet - running for longer is a better way to get to your first 5k. One longer run per week and keep the other two at 30 minutes. Once you get to 5k you can think about speed if you want.
Congratulations! 🎊 🥂 🥉 🎓 🏃 🏆 Could you try a local Parkrun to get a feel for the 5k but promise yourself that you will walk some of the way if you want to?
Well done on graduating brotherash that's brilliant. Take care now, trying to run too fast or too far too soon will lead to injury and stop you running and you don't want that. Keep it slow and extend your runs no more than 10% per week. On your 5k run which is soon, keep to your pace, chuck in a couple of walk breaks at say 30 and 35 minutes, no shame in that. You won't finish last. There will be plenty who haven't trained like you who will gallop off and then cant run anymore after 5 or 10 minutes and you will then overtake them! Have fun and enjoy your running!
🎉✨ LINE UP! LINE UP! WELCOME! WELCOME! TO THE WONDERFUL WORLD OF RUNNING! 🎇🎆
Fantastic achievements all round! I would say slow down - I only ran 5k for the first time after graduating 6 weeks earlier. Look up Japanese jogging and do that. I was determined not to walk too and I didn’t, but am slow - so what? We are doing it. Best of luck.
First off well done, I'm around 42lbs down from when I started C25K in May, I can only imagine what you must feel like.
With regards to the speed of your running, don't push it, as already mentioned, the way to speed up your runs is, quite perversely, to run long but slow runs, I'm up to 42 minutes but when I did a 20 minute short fast run not so long ago I was covering roughly the same distance in 20 minutes as I did in 30 in week 9. My next long slow run will be 45 minutes.
As you get more miles on your legs you'll notice that you can increase your speed slightly and maintain it without getting too out of breath/tired.
Parkrun, as already mentioned will give you experience of running 5k, and as already mentioned, don't feel bad about throwing in a few walk breaks to help you control your heart rate and fatigue levels.
Please avoid the temptation to just double your running time, work up to it, your body will thank you and it will seriously reduce the risk of injury.
Really well done! Don’t worry too much about the 5km you already have the stamina to run 30-35 mins so try running for a bit longer each time before September. Don’t worry about your pace, it’s about going at a speed you can handle. I’ve recently been in a similar position, just finished c25k and have just done my first 5k park run, I was concerned about completing the 5km non stop too. If you have a friend as an experienced runner who can go with you that would really help you on the day. Only advice I can give is to get out there and each run just try to do a little extra each time, but don’t sweat it if come September you need to walk a bit, it’s still a great achievement and you should be proud of the progress you’ve made! Best of luck.
Congrats...there's nothing wrong with slow, just pootle along at your own pace and add a bit more each week.
If you have to walk a bit on race day, who cares, you're out there running and you've lost all that weight too, treat your race as a celebration of what yiu've achieved and don't sweat it
I didn’t run 5k on graduation either but decided to sign up for parkrun thinking I’d do it re listening to week 9 run 3 - I did that but then when Laura said walk it was I. A slight downhill so I carried on and then i saw the finish so just kept on. I did it it 39 minutes.
Lots of people part run and part walk walk park run so it would be s good place to check the distance- just go slow and see where you get to and walk the rest.
Congrats on your weight loss and sticking to C25K. You should be pretty proud of yourself by now. Well done. Enjoy your race
I'm not sure what a Parkrun is, but I've seen it mentioned a bit. I'm in the US, so either you guys call it somethng different, or I'm just way out of the loop with running lingo. Is it like a casual 5k that are held often around city parks?
You guys, I'm overwhelmed at the number of responses. Thank you all so much for taking the time to help me out. I can't believe I didn't know about this community!
Thank you too... today was my run day and I take a lot of inspiration from this place with me every time. Today you ran my last half mile with me, your journey is very inspirational.
I’m with everybody else about staying at your established pace and not pushing too hard. Also about a Parkrun to test the feel of 5K. I would just add that quite a lot of runners cover more ground more quickly by taking short walking intervals when they feel it’s “right” for them to have a little breather. Counter-intuitive but true! So don’t worry about walk breaks; think of it as clever running. 👍😊 Good luck & congratulations on finishing C25K. 🎉
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Finished couch to 5k
Finally managed 30 minutes running - But not 5k, where do I go from here...
5k - not quite what I expected!
Ran the full 5k but nearly last
When do we actually get to running 5k? 
