My first post C25K run. I didn’t manage 5k in any of the three W9 runs, so wanted to complete 5k with this run, so I chose a Nike Run Club 5k guided run. I must admit I missed Michael Johnson, and the NRC coach did go on a bit sometimes, but the familiar tunes from Radiohead got me through! I was also breaking in a new pair of shoes (a graduation present from my wife & kids 😊). The run went OK, I’ve certainly had tougher runs, but my splits were down on my average pace achieved previously, and I did the 5k in 37:02. My first full 5k run! The furthest/longest I’ve run since 1980s! I reckon I’m gonna consolidate in July by doing 2x30 mins and 1x5k run per week, and see if I can get that 5k time down a bit! It’s good to have a plan and a goal! Happy running everyone! We can do this!
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Buzzybeeze
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Brilliant Buzzybeeze. Don't stress about time. Your consolidation plan sounds great. After consolidation chuck in some shorter quicker runs and do some slower longer runs. The more K's you do the quicker your 5k will get. Happy running.
Great stuff... if you ever do coach Bennett’s 5 and 10 minute runs he never shuts up 🤣. He’s good though, knows how to run a distance the right way... he takes a little getting used to!
Congratulations on the 5k... and now you have a PB to work on. Plan for July sounds perfect... come August you may find it easier to chip away at that PB if you take one run gradually longer and nice and comfortably.
Really appreciate your input, thank you. What exactly would you suggest for my August plan - I like to have a plan & a goal, keeps me motivated 👍🏃🏻♂️😎
Personally, I’d go with the magic plan over on Bridge to 10k. It’s a plan designed to get you to 10k or 60 minutes, but it introduces varied runs, with a 5k, long run and short run every week. The short run can be used as a tempo run (above comfortable pace) or intervals, even sprint intervals. The long run builds that fuel tank (and should be taken slowly for maximum benefits). That extra fuel tank allows you to go faster. If you don’t feel the need to go to 10, the early weeks will really be good to get you used to these run types a little and help with your 5k PB goals.
Consolidation is best for now... the magic plan has an “entry requirement” that 5k or 30 minutes should be comfortable. Maybe it is already, but also it’s good to take a break from the relentless progression every few months, and milestones are the logical place to do that. I’d forget to do it if I hadn’t attached it to 5k, 10k, 10 miles etc. There are some six month plans that go a step further and have a cutback week every now and then, they feel really easy!
Got you. I’m reasonably comfortable at 30 mins, but will take your advice and stick to my July plan, and get started on Bridge to 10k in August. Do you think that is a good plan?
It’s the best “get to 10k” plan I’ve seen... most of the others end up with 3 10k runs a week, which is hard to fit in to a life... and many 10k plans are race plans, and aimed at people who already have 10k under their belts.
Got you. So grateful for your advice. I was feeling a little apprehensive about life after C25K and it’s lovely cosy comfort blanket kind of environment, but with the help of good folks like you am now feeling excited about the next phase of my running adventure 👍🏃🏻♂️😎
The other forums here are pretty cosy too... though I tend to spend most of my time on C25K... if I’m lacking some motivation I can read how tough it is starting out, or hitting that 20 minuter... and I then I’m all out of excuses to not go run!
Yes, I think I know what you mean. I think C25K is kind of magical, seeing all those people being excited about achieving such wonderful things that they might have thought well beyond them. It’s so cool 😎
Everyone on earth, except himself, says that coach Bennett was a four minute miler... less people do that than climb Everest! He says he isn’t a four minute miler because his time was 4:00 not 3:59.99 but I think he’s just doing what we all do and being over self-critical 🤣
He’s probably not for everyone, but his knowledge is as good as it gets.
I'm afraid he can't do the MJ voice; no one else can. I found his advice on slow running a revelation after I graduated though. I'd even go as far as to say he kept me on the straight and narrow, figuratively speaking. 😉
Hi runner. 😀. I’d say 5k in 37 mins is a great place to be. And looks like you have a plan to improve. Congratulations. I’m following on behind. Keep it up. 👍👏👏👏
Thanks! Yes, you are not far away now! Yes, I like to have a plan & a goal, keeps me motivated. I was apprehensive about life after C25K, and the lovely comfort blanket it provides, but I’m getting my head around the next stages of my running adventure now, and am feeling quite excited about it. Good luck for your next run! I love your Grannyasbo name 😂.
Thank you! Did you run since you had that pain? I’m no expert, but I reckon running up that hill might have had a lot to do with it. I might be running 5k now, but I’ve successfully and in a very calculated way avoided hills like the plague 🤣😁😂. The new shoes are great, I’m very spoilt! They feel very different though, it’ll take a while to break them in I guess? Happy running. Let me know how your next run goes 👍🏃🏻♂️😎
Thank you! I think I’m a born again runner! I’ve spent the first 57 years of my life avoiding physical activity at all costs, but now I’m loving this running lark 😂🤣😂.
Thank you! Did you get to the bottom of your unexpectedly fast time? Similar thing happened to me on Nike Run Club on my W9R3, where all of a sudden my pace was recorded as sub 6mins/Km - so seemingly I did the 5k within the 30 mins. I so wanted it to be true 🤣. Turns out I’d inadvertently changed the settings on the App to “Indoor Run” where the App doesn’t use GPS to estimate distance run, but some kind of algorithm based on movement. Oh well, it was nice while it lasted 😂. Happy running! 👍🏃🏻♂️😎.
Sounds like fantastic progress and a great plan for moving forward. I have two more runs to complete on week 9 and it is posts like yours which I find so motivational. Thank you and well done.
Oh, thank you! A great thing about this forum is that we’re all in it together, and it’s cool to be able to share each other’s highs and lows. Looks like we’re in a similar place along the adventure, so I’m gonna follow you, and hope we can keep in touch 👍🏃🏻♂️😎
Thank you, will be good to keep in touch. I have followed you too. I had a health scare last October when I suffered a heart attack and needed bypass surgery. I never would have thought back then that I would be aiming to run 5k! As you say, it's great that we can all share on this forum and I always find it very encouraging. Keep up the good work! 😀
Thank you so much! Really appreciate your kind comments. I took a peek at your posts, and it seems you haven’t posted for a while, are you running? How is it going? I hope it’s all good! Let us know how you are getting on. Happy running 👍🏃🏻♂️😎!
I’m not very good at posting, but I like to read others as it motivates me to keep going. I’m running my week 9 run 3 tomorrow 🤞🏻. I stopped running 18months ago due to injury. When lockdown started I tried and it was awful. Then I remembered C25K and decided to give it a go. So glad I did 😀
Wow! Tomorrow! That’s great news! I’ll be rooting for you, let me know how it goes, it’ll be great, I’m sure.
Sorry to hear about your injury, and hope you are fully recovered now. So happy for you that you found C25K, it’s a real godsend, isn’t it! I still find it amazing that I’m running 👍🏃🏻♂️😎.
Thank you! I like a plan - keeps me focused and motivated! I read about your broken arm - ouch! Are you running again yet? How is it going? All good, I hope 🤞 🤞🤞
Wow, Buzzybeeze, you’re doing amazing! 👏🏻😄 What a lovely graduation present from your family too. 💕 Your happiness and positivity in your first consolidation run and future plans is shining through like a beacon! 🤸♂️ Keep posting so we can keep up with you! 😊🏃♀️👏🏻
Thank you! Yes, I was really being spoilt with the new shoes 😊.
I’m pleased with my plan, I just hope my dodgy knees will hold up 🤣. It’s funny, I’ve spent almost my entire adult life actively avoiding too much in the way of activity, and here I am, belly and all, an enthusiastic runner! Who’d have thought it!
Continued good luck with your running, We can do this 👍🏃🏻♂️😎!
Aw, thanks Buzzybeeze, appreciate it. 😊 Me too, I used to think runners were nutters. 😆 Know what you mean about the belly too. It’s called being “apple shaped” I think you’ll find. 😄 Happy running! 😊🏃♀️🐢
Well done on your first 5k, such an achievement. I am trying to stop stressing about time and see if I enjoy the runs more. Will watch for your next post to see how you are doing.
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First consolidation run
First consolidation run
First consolidation run
First consolidation run - winter is coming! 
