Consolidation help!

[Run48]

I completed the couch to 5k, around 4 weeks ago and have been running 3 times a week all 5k, once a week I run with a friend who is fitter and an established runner. That night he pushes me to run a little faster near the end and i enjoy the run. Now this past 2 weeks I cannot seem to run more than 3k without wanting to stop. I thought I wanted to try and complete the 5k in a quicker time, I'm at 38 minutes at the moment or do I try to run for longer? Feeling confused and unmotivated...

[HappyNoodle Graduate]

From someone who injured themselves and had to stop running for two years and is redoing the program:

Run slow longer. Then you will pick up speed. Think about why you want to be faster though. If you enjoy jogging keep jogging. Don’t push it and end up fed up or broken 😉

😍😍😍

[Run48 Graduate in reply to HappyNoodle]

Thank you, I've decided I'm just gonna build up my stamina and keep enjoying jogging like I have been , who cares if my times slow, I'm doing this for me! 😀

[SweatyHettie Graduate]

Wow I think it’s fab that you are running 5K on all of your runs - I’m building up to being able to run long enough to get to 5K. I’ve done 4 post graduation runs so far and have got to 4.6K - you’ve given me hope that I will get there soon. For me I just want to be able to run 5K in whatever time and then I guess it will get faster as I get stronger 🤞🏼but speed is not my motivation.

Keep up your good work and I hope you will get your mojo back and enjoy it

[Run48 Graduate in reply to SweatyHettie]

Thank you, my aim was just to run 5k, I didn't care about the time, but I honestly thought my time would of got quicker. I'm not going to look at how quick I run it now, as when I think back to the weeks when I was running for only 3 minutes I was buzzing and after my run tonight I felt that again. Good luck in reaching your 5k!🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[IannodaTruffe Mentor]

Trying to run flat out on every run is, I am afraid, the sign of a rookie runner.

You need to build stamina and aerobic base with runs at an easy conversational pace for 80% of your time.

Have you read the guide to post C25k running?

healthunlocked.com/couchto5...

Maybe you could benefit from the Consolidation Club for new graduates healthunlocked.com/couchto5...

Perhaps you would benefit from a week fo no running and come back refreshed.

[Run48 Graduate in reply to IannodaTruffe]

Thank you, I took monday off and went back out again tonight, enjoyed it. When you say conversatational pace, I am now able to talk as I jog for about 55% of my run. I have decided I am just gonna build my stamina and keep enjoying it, for me at 48 who has never enjoyed just running in a straight line, I have loved most runs and get a buzz from it, and that's how I'm gonna keep it!