Week 9 run 3 completed (again!)

[SimplyRedFrank]

Hi all, I have done couch to 5k at least 4 times and once get to the last run of week 9 I think to myself ‘I can run for 30 minutes’ then I seem to just stop! I’m nowhere near 5k in that time - 3.75 is my best at the moment so am going to try to keep going but any hints and tips would be welcome!

[Sham19]

Well done for completing it so many times 🙂 what about joining a running group ? Or using the bridge to 10K app to get you running long enough to get to 5k. Or you could register for a 5k run in a couple of months then you have a target to work towards.

What do you think stops you? Do you think it’s a high priority to continue running for you ?

[SimplyRedFrank in reply to Sham19]

Hi! I’ve increased to almost 4K and have been running a couple of times with a friend that has helped push myself so a sticking with it! Thanks!

[motherduckling Graduate]

I have done this too - the first time I graduated I ended up just slowly petering out until I could barely run anymore.

This time, I have made a plan, so that I get to keep ticking off runs. I started having two weeks of 3 x 30min runs, then worked my way up to 5km by increasing distance (although I measured by time) over around 4 weeks. I did this by increasing one of my weekly runs by 2 or 3 minutes each week, and as a trade off I shortened one of my weekly runs to only 20minutes.

I think the thing that kept me going was having physically written it down, and being able to cross them off - it really is a good way to see the progress I am making. Since then I have done the magic plan to 60minutes, and I am currently re-doing it on the distance version to get to 10K.

I also keep a running journal, and am a bit of a nerd so I love being able to see how full it is getting (and it is a good excuse to buy a pretty notebook!)

So thats what seems to be working for me!

[SimplyRedFrank in reply to motherduckling]

Great help thanks! I’m almost at 4K and have done a couple of runs with a friend, (no talking allowed!!) park run next but the place was flooded last weekend!!

[IannodaTruffe Mentor]

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[SimplyRedFrank in reply to IannodaTruffe]

Thank you! I’ll have a look at that!

[Oldgirlruns Graduate]

Hi SRF! I was the same as you when I finished C25K and, tbh, I’m no better now! But I just kept plugging away until I got to 5k regardless of how long it took (52 minutes as it happens!) and am now working on bringing that down gradually as well as working on longer distances. You may need to think of a plan write it down and stick it on the fridge so it’s there guiding you along! Well done - happy running!

[SimplyRedFrank in reply to Oldgirlruns]

Hiya! Thanks for your reply, I’m plugging away and plodding on and am almost at 4K in 30 minutes, my next run I’m going to do 4K and see how long that takes! Think I will write a plan as well! Thank you! Happy running to you too!

[Speedy60 Graduate]

Congratulations. I thought that might happen to me, and could have done after Christmas, but I forced myself out and I'm very glad I did.

I'm not a social runner, I like pottering about on my own. Others here have enjoyed parkruns and meeting like minded people.

I've downloaded the Nike running app but haven't used it yet. That might help.

Yesterday I had a session with a gym trainer to devise a strength programme to support my running. I never thought I'd write that sentence but I'm quite excited about it! Having some sort of goal seems to help.

Good luck.

[SimplyRedFrank in reply to Speedy60]

I enjoy pottering along on my own too but last week ran with a friend and really enjoyed it! Surprised myself really as didn’t think I would! Was going to do a park run last weekend but route was flooded!! Might have to wait a bit for that! Hope you get on ok with the gym trainer, I may have a think about that

[Maz1234 Graduate]

Congratulations on graduating c25k. As your running continues you will become stronger and faster and your pace will get quicker

[SimplyRedFrank in reply to Maz1234]

Thank you! I’m almost at 4K so might just keep running until I get there! Lol

[AlMorr Ambassador Graduate]

Congratulations to you SRF on completing C25K, well done, to get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the January graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍