WK9R2 next nearly there! What next though speed or running time?

[CanIrun5k]

So I am almost there and know I will complete this week 😁

Its been a long 9 weeks of varying mind games and niggly injuries.

I have made it due to the great support on here.

So here is where I am at....

I am 51 and still about a stone and a half overweight. My body shape has trimmed up well though 👍

I can run 30 mins at 8kmph so to run 5k I will need to run 37.5 mins I think.

My first thought is after my last 2 runs to just keep running till i make 5k next week.

Those more experienced what is my best next steps? Increase my speed or increase my running time?

Is there a program to follow after c25k is finished?

[anijusia Graduate]

Congratulations! That's a great achievement!

I am on week 8 now and I am planning to follow nhs.uk/live-well/exercise/c... once I graduate from C25k. I have read it is better to focus on distance first so I am going to do Stepping Stone and Stamina podcasts for few weeks before moving to Speed one.

[CanIrun5k Graduate in reply to anijusia]

Thanks for the link I am going to look into them options more.

Congratulations on where you are also.

At Wk8 you know you can do 9 no problem. The temptation for me on Wk8 was to just run the 30mins but held off as the course has served me well.

I remember Wk1R1 thinking what am i getting into here. I was knackered after 60 seconds with severe calf pain 🤣

Onwards and upwards 🏃‍♂️🏃‍♂️🏃‍♂️🎉

[IannodaTruffe Mentor]

When you declare your graduation, I will send a link to a guide to post C25K running, which will answer your questions.

If you are impatient, it is lurking in the FAQ Posts, which you will find in the Pinned Posts column.

[CanIrun5k Graduate in reply to IannodaTruffe]

Thanks I am happy to wait. 👍

I don't even know how you declare your graduation lol 😁

[SueAppleRun Graduate]

Consolidate for a few weeks just steady 30 minute runs then think about what you want to do next either longer or faster although longer brings faster with it

[CanIrun5k Graduate in reply to SueAppleRun]

Thanks I think longer rather than faster is my aim 👍

[Speedy60 Graduate]

I agree. My son, who runs as training for road cycling, tells me that the best way to increase speed is to increase distance. The extra stamina will enable you to then go back and run 5k quicker.

I'm hoping to graduate in the next couple of weeks, but I'm pretty sure I won't be able to run 5k in 30 minutes (barring a miracle). Once I feel secure at 30 minutes, I plan to up my distance/time gradually in the hope that I will crack the 5k in 30 minutes eventually.

I can't imagine I'll ever run a race though. Really I just want to stay healthy and happy.

[CanIrun5k Graduate in reply to Speedy60]

Yes it's all about health and wellbeing for me. Speed is not a priority.

At 51 I am quite happy at 37.5 mins for a 5k and look to build to 10k.

I was just not sure if speed would increase my stamina also.

I think I am going to keep plodding along at 8kmph and just add a few mins per week.

Aim for the long game and that way I will hopefully avoid injuries.

Had a few issues with tight hamstring in last few runs even though I am now stretching after.

My worst fear would be returning to the couch so slow is fine by me 👍

[Impetuous]

Just adding a comment so I can follow the conversation. 🙂 I’ve just arrived home after w9r2 so keen to hear suggestions on where to go next.

[Slothgoesrunning Graduate]

Have you tried a ParkRun? You time of 37.5 mins is great and should put you in with the majority of the runners finishing times. And it allows you to really see the difference between times/distance. Those running sub 30 have put a lot of work and no doubt time and patience into hitting those results. Enjoy your graduation!

[CanIrun5k Graduate in reply to Slothgoesrunning]

I have not ran a full 5k yet only 30 mins at 8kmph.

But at same pace that will be 37.5 for me for 5k.

I will look into parkrun soon thanks.

[Slothgoesrunning Graduate in reply to CanIrun5k]

I think you already have very impressive time so hope you too will be very impressed with yourself when you do hit 5k.

[Silverfox1943 Graduate]

Just remember you are not a young kid anymore. I pushed things after graduation and got injuries which took 3-4 months to get over.

I slowed right down and alternated with time and distance. Doing that and always doing different routes helped psychologically. Repetation gets boring.

6 months on and doing regular 5ks but faster times; my last 3 park runs have PBs.

Just enjoy the experience and there will be a time when you know you can easily go further or faster.

[CanIrun5k Graduate in reply to Silverfox1943]

Yeah definitely not young lol

I increased my pace again on last run for the last 10 mins but have hamstring tightness again today.

I am not sure if I am just not stretching out properly after my runs or three increase in pace has done it.

I had bother on Wk7 with my hamstring on left leg also.

Think slow and steady is my best bet and better hamstring exercises.

I need to look for some more stretching exercises.

[Silverfox1943 Graduate]

I had hamstring and achilles probs in right leg. I do stretching nearly every day, plus more for back and hips and shoulder. Getting old is no fun but running injury free is.

I do nearly 20 even before a run and then about 8 after a run.

I've just ran 5k, lovely morning, picked a route which was under 5 but wasnt bothered about time. Got back home on 4.5k felt good so carried on and did 5.

Now for my post run exercises and shower.

[CanIrun5k Graduate in reply to Silverfox1943]

Sounds like you got it nailed now 👍

I am not sure what is best stretches to do or how many repetitions to do etc.

I followed a link to the nhs ones.

I have just being doing 1 of each and hold for 15secs no repetition.

I also don't stretch before as others have said don't and just stay with 5 min fast walk in program.

Maybe that's my problem.

[Silverfox1943 Graduate]

There are 7 warm-up exercises which I think are on the NHS site and then the 5 min walk : essential.

Then 7 warm down stretches, again essential.

If I didnt get them off a link on this forum then I must have googled them.

[CanIrun5k Graduate in reply to Silverfox1943]

Thanks I need to check out the warm up ones then 👍

[Silverfox1943 Graduate]

Try the forum. Someone will probably direct you straight to the correct site(s).