12 months on since starting C25K, now nigh on 75

[Skeg]

Hi Folks

Well its around 12 months since starting C25K. Now I'm just a few months from 75. I make the age comment to encourage those who may think they're too old to give it go. Some comments on the last 12 months.

Have I ever got to enjoy running itself - not really. However I do like the physical and mental health benefits so that keeps me going.

My target is 5K every other day, achieved 95% of the time. At the moment keeping runs under 6K to keep male hot flushes, due to long time ago cancer treatment, under control. You will find solutions to issues.

Gave up on achieving 5K under 30 mins as it just wasn't going to happen. Then about a month ago my head said one more try using different tactics. Bingo, as not long ago completed 5 5K runs on the trot at 29 mins. Change of tactic was instead of pacing to run a particular distance pace to achieve 5K in 30 mins for as long as you can. When out of puff walk 1 - 2 mins (depending on incline) max then run at the same pace again. Repeat as necessary. It took about 3 weeks to achieve first 29 mins.

Lesson learned on park run after feeling quite rough afterwards was if you feel ill swallow your pride and not only stop running but stop altogether ( I ran/walked instead of stopping) Trust me it got scary, not worth it.

Keep going best you can folks.

[Bumblebee26 Graduate]

Very inspirational post! Congrats on your sub 30 minutes 5K 🥳 looking forward to joining graduation club soon!

[Skeg Graduate in reply to Bumblebee26]

So you should feel proud on W9R1. Feel even better on gradution. Well done

[Blossom- Graduate]

Wow, skeg, I'm in awe! Thank you for your insights. I'll be 66 in August and w9r3 tomorrow 🤞so enjoying my pleasant plods!

[Newbie59 Graduate in reply to Blossom-]

Wow, you will soon be a graduate and get a Badge

[Skeg Graduate in reply to Newbie59]

I was lucky as able to run every other day on C25K and thus grad badge followed pretty quickly. Remember you only need to run for 5K, it doesn't need to be under 30 mins.

[Skeg Graduate in reply to Blossom-]

Well done to at nigh on 66, I'm August as well . Take it easy on the final run and smile at the end.

[Newbie59 Graduate]

You are a shining example, just proving it's never too late to start on your fitness

[Skeg Graduate]

Thanks as Old Floss said when I first started age is just a number. Not so sure my aching thighs agree at times but yep it's true.

[Equilux Graduate]

I like the change of tactics! Is that what’s known as HIIT (high intensity interval training)? ie push to your limit for a short period, then slow down, then push to the limit again? It certainly seems to have worked for you and I think I’ll try it too. I think others on here have said it’s a good way to improve pace, and that’s definitely something I’d like to do.

[Skeg Graduate in reply to Equilux]

Not so sure its HIIT as when running I could have gone faster on the early sections. Set basic app to tell me time for every .5K. Initially got to 2.5K before needing a break. Once past C25K course I tried different runs ie flat as possible, hills, and a mixture. However to achieve the 30 mins changing too often might have been a mistake as my pace was always changing to suit each run.