I finished C25K last week, didn’t find it easy though but kept going to the end. Just started the C25K plus podcast today and finding the pace a bit fast. Had to go to a walk a couple times. Breathing is no problem, legs are hurting though. I’ve just turned 61.
Any advice please? Thanks!
I can't give you any advice but whats C25K plus podcast?
It’s the follow on program to increase speed, technique and distance.
I have just started using them too & am the same age as you.
I consolidated 30 mins 3 x a week for about a month first & also did the timed version of Magic 10 over on the Bridge to 10k (building up to running for an hour) before trying the C25K+ podcasts. - not for any particular reason, it was just when I got round to using them. I found the first time quite tricky, but it has been improving gradually since then. I still struggle with the fastest cadence, but just do the best I can & expect it to improve over time. I also sometimes use part of the podcast & then switch off & settle into my own happy pace. 😄
I am 60 and yes the podcasts are challenging. It will take time to build up to these. Look back on my previous posts and also PhoenixRise for some details. Start on the stepping stones one first, then gradually move onto speed. I've not attempted the stamina one yet as that is the most challenging. Look to do one of these only once a week and build up bit by bit. Hope this helps.
Hi David 👋 Firstly, congratulations 🥳 on graduating C25K+ well done!
Yes, the C25K+ podcasts are a bit of a jump! Like you, I dived straight into these after graduating and they were a bit of a shock to the system! I did note at the time if they might be a bit too much or 3 weeks of consolidation (3 x 30mins runs a week) were needed first 🤔
I amended my first Speed attempt to include a walk interval. I posted about it on my profile and the slight change worked for me.
I kept at them for my consolidation and they have become easier - Speed is now my favourite! It’s normally my first run of the week to wake up the body.
I have found that increasing my steps and remaining on beat but not necessarily ‘pushing’ my cadence has naturally built up both my speed and stamina. I hope that makes sense 🤷♂️ @MontyMooDog explains this better in one of his posts ...
Stamina is my least favourite now. But I’ve mixed them up each week and I can see/feel the difference. Building up bit by bit and being patient is key 🔑
I don't have advice but just want to say that you are not alone!
Maybe just forget about the podcasts for a while and continue to run for30 mins and enjoy those runs. Pushing pace now isn't necessary and you don't want to get injured. Try a couple of weeks of consolidating those 30mins slowly and then re-try the podcasts if you want to.
Well done, you're doing just great!
Thanks for all the advice. I will consolidate for the next few weeks and retry C25K plus.
C25k
NHS C25K+
C25K steppingstones 
Cycling instead of running C25K
C25k newbie
