Post C25k wonderings...

[Doobree]

Hi. First post (shy smile). I finished week 9 run 3 last week (managed 4.1k and was so pleased) and have done two runs since then (not sure if that automatically makes them consolidation runs, of if they are something specific). My first was the 30min 'stepping' one with Laura on the C25k+ app (boy, that increased my speed (4.3k)!), and then yesterday I just ran without anyone talking to me at all (wierd!) for 32 mins - much slower but was aiming for increasing stamina. I'm thinking of continuing to alternate these (one for speed and one for stamina). Just wondering if that's a good idea...

[IannodaTruffe Mentor]

Welcome to the forum and congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Doobree Graduate in reply to IannodaTruffe]

This is a really great post and I've read it carefully. I am very aware about the 'increasing by only 10% per week' thing which I'll be well within if I only increase from 30 to 32 mins every alternate run, and remain at the quicker Laura 30mins one for the other alternates. Hopefully my plan isn't too daft. I'd hate to injure myself now that I've really got this bug 😊

[IannodaTruffe Mentor in reply to Doobree]

Slow and steady progression is always the most sustainable.

Have fun, keep us posted.

[BowlingT Graduate]

Congratulations! Well done on graduating 🥰

I don’t know 🤔. I’m 3 week post graduation 🎓 I’ve done 7 runs since (missed 2 last week through a hip issue) and I’ve gradually got slower 😂 I did 5k on my graduation run in 34 minutes, at the moment I am just about getting to 4K In 30 minutes.

I will be following the answers on this thread with interest

[Newbie59 Graduate in reply to BowlingT]

Hi, I am similar, 4 weeks post graduation I have just done my 9th consolidation run and still do around 4k in 30 minutes. I take 2 rest days in-between, sometimes more. I don't find the running any easier but I do enjoy it and I can see the benefits.

[Doobree Graduate in reply to Newbie59]

And that's the whole point, isn't it Newbie59. Seeing and knowing the benefits, even if you just don't feel like it in the morning.

[Doobree Graduate in reply to BowlingT]

Thanks BowlingT. Well done for continuing even with the hip problem, 4K is still excellent in 30 mins so be proud! 😀

[Speedy60 Graduate]

If you can cope with the truly awful music on those podcasts, go ahead.😉

I would do at least twice as much on stamina than speed. You won't run faster without increasing your stamina and too much focus on speed early on can lead to injury.

When I first graduated I did one longer run, one short interval training run and one 5k run each week. I'm now working on a half marathon and do at least 80% long slow running. Guess what? My speed is increasing even though I only spend 20% of my time focusing on it!

If you have a choice of hill running where you live, that's also great for stamina. Good luck 👍

[Doobree Graduate in reply to Speedy60]

Thanks so much for the advice, Speedy60. I've just read somewhere else about only doing the stepping stones one once a week too so I'll def follow your advice on focusing on stamina rather than speed. Also the hill idea - brilliant! I've got a whopper of one near me which I've avoided so far. Attempting to tackle that maybe once a week will certainly stop me comparing my paces across runs. Many thanks 😀👍

[Speedy60 Graduate in reply to Doobree]

verywellfit.com/how-to-run-...

Here's some useful information. I think the main things are not to collapse at the waist. (It hurts your back and restricts the amount of air you can get in your lungs.) And keep your feet underneath your body, don't try to grab the road in front of you or you'll damage your knees.

Also, you don't have to run all the way to the top first time. Go as far as you can, stop, make a mental note of where you are, then run back down. Try again maybe 4 or 5 times, depending on how you feel. The next week do it all again, trying to get further than last week - even if it's just a few paces.

Last point: be careful how you run back down the hill. Stay in control and don't slap the ground with your feet, it will jar all the way up your body.

So much to remember 🤯. Don't worry though, it soon becomes natural .👍

[Doobree Graduate in reply to Speedy60]

That is a brilliant site. Many thanks 😀 And really good advice too. So many thanks. Going to give it a go. 🤞

[Chokka Graduate]

Well done!

Can’t really answer your questions as

I’m at the same point as you 😄!

But just wanted to say hello!

I’ve also done two consolidation runs ... the first with the speed stepping stones & the second with stamina. Boy, stamina was a challenge 🥴 & I didn’t realise it was only 20 mins of running so changed podcast half way through 🙄.

I much preferred speed & surprisingly did my best distance so far ... yes, the music is awful, but also brilliant: the beat was so strong that I almost automatically fell into step with it & then zoned out. Also the ‘tips & talks’ are so frequent they distracted me! It made the whole run a bit easier (still finding it tough ... especially the bit from about 18-23 minutes!🤪)

I’m really impressed that you could do a run without some one talking to you ... think my inner voice would convince me to give up after about 3 minutes!

Please keep us up to date ...

[Newbie59 Graduate in reply to Chokka]

The trick is to put on some pounding music that you really like and it drowns out your inner voice

[Doobree Graduate in reply to Newbie59]

Drown your inner voice 🤣🤣

[Speedy60 Graduate in reply to Chokka]

There are some great runs on the Nike running club app 👍

[Doobree Graduate in reply to Speedy60]

Oh my goodness. Such a wealth of good advice 😊