Morning all hope we are all well.
I completed c25k about 3 weeks ago now and I have carried on running.
I do a 5k on every run and was regularly getting a pb. Last Wednesday I got another pb. Ive done 3 5ks since and they have been such a struggle and Im gettibg no where near my 5k pb. Today I was over 36 mins which is over 2 mins 30 off my best. Not sure what going on with me just hope its a mini blip and I will go again on Sunday.
WOAH. STOP!!
This is very common, especially with blokes. We just want to go faster and faster every time.
And what's happening right now to you is a natural increase in fitness, but you've plateaued and that happens to everyone.
Think about this for a moment... if you expect to get a 5k PB each time you step out your front door, where will you end up time-wise? The idea that you'll simply get faster *every* time is barmy and you'll end up in a heap of trouble.
What are you doing? What are your aims with your running?
Do you realise what you're doing right now means you're going to get injured fairly soon? Trust me, been there, plenty of t-shirts.
If you want to PB in your 5k, you're best *training* properly and then giving it a good bash once a month or so.
But right now, you are still a beginner. Your body is still not used to the stresses and strains or running regularly and won't be for another 1-2 years. Yes... years. In that time, you will get quicker and you'll see big improvements, if you want them.
But right now, take it easy, focus on 3x 30 mins a week for another month, FORGET PACE, and have a think about what you want to do with your running.
The running world is your oyster... Common goals are
- improve your 5k times (as per!)
- extend to 10k and beyond (see the bridge to 10K forum and ju-ju- 's 10k plan)
... but there are also Bridge to 10K or 5-10k apps available.
- start going to Parkruns (when they start up again)
But first... consolidate and that means 3x 30mins per week for a month or so. ... and there's a club for that too . Mummycav is your gal 
And don't forget the 3 excellent supplementary C25K+ podcasts: Speed, Stamina and Stepping Stones - they're great to keep you motivated in the meantime.
Hope that helps.
John
PS Been running for 5 years since C25K. I've run half marathons, London Marathon, etc. 5000km in last 5 years. And plenty of injuries and niggles. So please... take my word for it.
Thank you John this is very useful. If I had not written this post I would of carried on trying to beat my 5k each time. I will take your advise and I will 30 mins runs for the next month and then figure out where I want to get to with my running. Thank you again this has really helped.
Nice one, glad to be of some help.
I think a good next step after consolidation might be those C25K+ podcasts - they'll help you mix things up a bit.
Now, just enjoy getting out and your new found fitness
Good luck!
John_W you always have great advice! 👍🏻
Hit a wall on week 6!
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