I’m 68 and completed the C25K last week 😀
I’m not sure now if I should still
A. Walk 5, Run 30, Walk 5 This means I cover just over 4kms or
B. Walk 5, Run 35, Walk 5 This means I cover about 5kms
B is exhausting and I really have to push that extra 5 mins
I would personally do option A for a few weeks to really get your body used to running for 30 minutes. When you are comfortable with that, option B will seem a lot less exhausting!
Good luck 
Thank you. The 9 weeks was quite challenging so perhaps I deserve to consolidate before pushing myself 😀
You’ve inspired me because you completed it. I’m 67, so right behind you. I’m about to do W2R1. So far it’s been a breeze. But I haven’t been at all convinced that I can complete the course. You make me think differently. Thankyou.
And I think you should do what’s comfortable for you, and yet push yourself a little?
Hey, you can do it! It's amazing. We are all amazing 🏃♀️🏃💥
It is doable and the feeling at the end of the 9 weeks is brilliant. As the weeks go by your stamina and strength build. Good luck too 😀
I graduated last week too. I'm nearly 66. I'm gonna consolidate with three weeks of w9r3 and see where there gets me, then decide about speed/distance. However I think for me it will be distance, just to reach that 5k would be amazing! Check out all the info on what to do next! Happy running! Oh & don't forget to get your graduation badge- you've earned it! 😀
Oops, sorry. Mislead you. I haven’t completed yet. Doing W2R1 tomorrow. But I haven’t been confident about getting all the way through the course. You’ve changed that. I’m actually looking forward to it all now. Week 1 was a breeze.
Enjoy! Take it slooow, sloower!😀
Thanks Blossm-. I did, and do take it at a pace I’m very comfortable with. I’m making sure to run/jog slow enough to land on the ball not the heel or toe. That way it’s easy. I keep in mind how happy the Tarahumara people, who live in Copper Canyon, central Mexico, look because they run and run and run............... The men, women and children, all alike. If you haven’t seen them, take a look on U-tube.
Many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5...
You have added a larger increase in your duration than C25k did.
The guide explains consolidation which is designed to get you comfortable with the duration/distance that you achieved during the plan without having to increase the demands week on week.
Keep running, keep smiling.
Hi there, I’m 63 and completed 3 weeks ago and was just under 4K in the 30minutes. My consolidation runs have got gradually longer and I’ve now done 5k twice. It takes me about 37 minutes. I have no interest in running more than 5k and am going to stick at 5k, hoping to gradually speed up if I can. If I were you I would stick to 30minutes and if you feel ok at the end, add on another minute or so rather than pushing yourself to do 5k. I think you’ll find it’ll get easier as you keep doing it and before long you’ll manage the 5k no bother if you build up to it gradually. Congratulations on your graduation
Hi Annie, I think you’re overthinking this a bit. My advice? Read Iannoda Truffe’s reply to you earlier on; its invaluable. Then do the consolidation runs - 3 x 3 30minute runs per week for 3 weeks (I took Laura with me on these and just kept repeating a week 9 run; at the end, I was happy to branch out on my own!). This will include the 5 minute walk at each end to warm up and down. Ignore the distance you do on these runs - Remember that most people don’t get to 5k in 30 minutes at the end of the programme - I was nowhere near it and am still only achieving a Km in 10 minutes but that’s fine for me. Once you’ve done all that you can sit back, well satisfied with yourself and decide what you want to do next! It sounds as though you’re very close to getting to 5k - it may take you 35 minutes or more, but I guarantee that the first time you run 5k without stopping you really won’t care how long it’s taken you! Good luck and happy running!
Thank you so much for taking the time to reply. Yes, I think I am thinking/ pushing myself too hard. The knees didn’t like the run this morning ☹️ I work full time so I’m running on Wednesday and Saturdays. Looking forward to my Saturday run now 😀
Well done Annie, the only other thing I’d add is that if you’re finding it hard, then you may be trying to go too fast - trying slowing down a bit. I’m testament to the adage that you really can’t go too slow! Enjoy!
It's DISTANCE -DISTANCE -DISTANCE!!!
Time =Distance 
Do you focus more on time or distance?
Distance or time?
Distance or time?
