C25k completed!

[dbeuro]

I've just finished wk9r3. I ran our local ParkRun course and did the 5k in just under 50mins. When I got to 30 mins I just kept going and my split times for the 5k show that I increased my pace with every km. I now intend to consolidate this and aim at a time nearer to 3o mins. This is a great program and I am so thankful that it exists . If anyone reading this is struggling ....then push on and you will succeed. If an oldie like me who was obese to start with can do it so can you. Just believe in yourself!

[Snodrop Graduate]

Db you are a star! Well done !

[dbeuro Graduate in reply to Snodrop]

Thankyou. Not so much a star ...just a believer and stubborn at that!

[Oliverunner]

Massive congratulations to you - why an incredible achievement! You’ve inspired me to keep going x

[dbeuro Graduate in reply to Oliverunner]

Thankyou. Just keep going one run at a time and believe in yourself. What level are you on?

[Oliverunner in reply to dbeuro]

Weeeell ... I had a disastrous run today (w7r1 - only managed 7 mins) so it was really good to see your post. I’m hungover but I was still hoping to get through it, gah x

[dbeuro Graduate in reply to Oliverunner]

Try this. Picture your run in your mind and break it down into 3 or 4 sectors. Then the day before you run go through each of the sectors in yiur mind. This is easier if you have a route that has easily identifiable markers

Then when you run visualise the first sector and run it at your own sped. Then do te same again for the next sector and so on. This way you don't set out with 25 mins in your mind but a much shorter distance. Running 4 lots of 6mins sounds much more manageable. Its amazing how quicly the 25 mins go by. Give it a try.

[Oliverunner in reply to dbeuro]

Oh, I love this idea! Yes, I need to work on the visualisation thing. Usually I try to do it with music but distance is a great idea. Thanks so much for the tip x

[Beachcomber66 Graduate]

Well done dbeuro. What an achievement!! As an oldie I have found that I need to separate off distance and speed improvement. So one short 2.5 to 3k per week at your faster rate as part of your 3 runs per week will help you build up your 5k pace. Just running 5ks one after the other, trying to run a bit faster each time, can get a bit tedious..well that is what I found 👏👏👏👏👏👏👏👏 well done 😊

[dbeuro Graduate in reply to Beachcomber66]

Thanks I am putting a 10 week consolidation plan together and I had that kind of pattern in mind. Do at least one of the weeks runs at an. easy pace and enjoy the run

. And try at least once a week to concentrate on the distance.

[Beachcomber66 Graduate in reply to dbeuro]

Sounds spot on !! 👍

[Mands50 Graduate]

Congratulations on completing 5k plus 30 mins of running. Brilliant job 👍👏

[dbeuro Graduate in reply to Mands50]

Thanks. Now for settling into the consolidation runs.

[IannodaTruffe Mentor]

Congratulations on your graduation, fellow runner.

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

Keep running, keep smiling.