Well, its been exactly a year since I graduated C25K and I'm still running, so I thought I would post a few comments, as encouragement to anyone currently doing C25K. [Sorry long post warning!]
When I started C25K, I was like so many people, having last run about 35 years ago as a teenager and even back then I hated running. I had the C25K app on my phone for a few months before I managed to find the courage to give it a go and like so many I was very conscious of those first few runs, lots of anxiety about 'what if I can't even manage week one?' Made even worst as I live in a small village with some very good runners in it, the sort of runners who think nothing of a 24hr endurance run (can't believe such things exist)! In the end I came up with the perfect way to try week 1, do those runs in Germany! At the time I was working in Germany most weeks, stuck in a hotel four nights a week, so it made perfect sense to take my running gear with me, because that way if I failed, there was zero chance I would meet anyone I knew - then I could just deny I even tried running !
Anyhow, I am pleased to say that I completed week 1, however I didn't factor in the +30 degrees temps in July in the part of Germany I was in. I wouldn't say week one was easy as those 60 second runs seemed to go on for ever and every. At least getting week 1 out of the way gave me the confidence to continue week 2 at home. Once I got into the programme I didn't find it too bad, although some runs were better than others. I think I made a massive leap when I realised it was as much a mental journey as a physical one, the moment I started to believe in myself made a big difference.
In September 2019 I graduated, having completed 5k in just under 33 mins, I then started consolidating running 5k three times a week. All went well for a few weeks, but then without warning, one evening after a run, my left ankle decided to swell and become very tender to walk on never mind to run on. In fact running was out of the question for about 10 weeks or so. Still no real idea what I did, all I can think is that those first few weeks of consolidation running were along a poor quality single track road with a really strong camber on it, so I think this was causing my foot to over-pronate, or something like that.
By the time I could run again, I was struggling to run 2K, at which point I really did think why am I bothering as all that hard effort seemed to be lost. However, my wife encouraged me to keep going out and after about 3 weeks I was back up to the 5k mark. Since then I haven't really looked back, as I have continued to run 5k three times a week (most weeks). At first I was very focused on speed and completing a sub 30min 5km, which I eventually got down to 27:50, which I was more than happy with. I then slowly started to add some distance and got up to 7.5km on a few runs. By this time, I had taken onboard the advice on this forum to slow down to build stamina, so I made a real effort to slow down (not as easy as it sounds) and eventually managed to settle into a pace which enabled me to run my first 10k in 70 mins. Having now run 10k, I seem to have got the 'distance bug' and I am currently half way through the bridge to 10k magic plan, as I thought I should work up to 10k properly! Rest assured I don't plan to go above 10K (ever !).
Anyhow, enough about me, as this long post is just really to say to everyone out there who doesn't think they can do this, then think again because you really can do it. If you have completed week 1 run 1 then you have done the hardest part as you have found the motivation to get out there. All you need to do now is to hang on to that motivation for the next 9 weeks and just remember why you are doing C25k whenever you have a tough run. Four pieces of advice to share (i) use this forum, there is no such thing as a silly question, (ii) remember you are not in a race, its not a competition against anyone else, (iii) slow down, slow down and slow down and finally (iv) believe in yourself. !! You really can do this.
So to finish a couple of stats as I know some of you like stats, so far this year (sorry don't have 2019 figures) I have run 380km, with an overall average pace of just under 6min/km, with my fastest 1km split of 5:17 - no idea how that happened. I now own three pairs of running shoes - that's the beginning of a collection! I've lost a stone in weight and feel so much fitter than I have done for years. And....a massive well done to my wife who also completed C25K, after she got so fed up with me going on about running, she finally decided to give in a join me, so now we both run, even together sometimes !
Finally, the photo is from this mornings autumnal early morning 5K.
Keep running everyone !
Written by
Ant50
Graduate
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Fabulous post! I hope I'll do the same a year after my graduation, which was June this year. I'm doing the time version of JuJu's magic plan, week 3 starts tomorrow. Loving it. Not got to 5k yet but I know I will! Happy running 🏃🏃♀️💥
My biggest fear was that I would slowly stop running once C25K had finished, so amazed I am still getting out there. Good luck with the magic plan and I am sure you will hit that magical 5k !
Good luck with week 9 and make sure you enjoy run 3 as you will have earned it ! Then focus on consolidation runs three times a week, just to keep the habit of running, from there you can focus on speed or distance, or just run for the sake of getting out. Enjoy!
Fab story and thank you for sharing it!
Currently in week 8 and no idea how I made it this far but I did.
I note your mention of a road or track with a slant on it - is that what you mean by camber? I noticed an issue and will re-route tomorrow for my next run. Could be causing a similar issue I am experiencing too. Thanks for the tip. X
Yes, it’s amazing how the weeks fly by and you become a runner. I still can’t figure out how I can go from struggling to run 60 seconds in week 1 to now running 70mins for a 10k. If someone had told me that when I started C25K I would have laughed at them.
Yes the camber is exactly that, where the edge of the road is worn away so it has a strong curve from the centre of the road to the edge. I now realise that my left foot was always landing on the curve and without realising I was correcting for the curve. Pretty sure this is what caused my ankle issue as I never twisted it or did anything else to it. If you run on a similar road and it’s quiet traffic wise then run down the middle of it as that tends to be more level. Good luck for weeks 8 and 9!
Camber is a deliberate gentle gradient across the width of a road. Usually, the centre is higher than the edges, with a gradual falloff to allow for drainage. On high speed roads, the outside edge of the road is higher than the inside edge on corners, to improve tyre grip and reduce outward forces.
Fully agree, I guess I was using it to describe the poor quality of our back lanes, which have a strong curve on them due to wear and tear - not a good running surface !
I will channel you as I continue to try to rebuild from injury....I think it might be 2 months now since I had to stop...anyway, my physio just last week allowed me to run 5x1 mins with 5x1 min walks....he is just like my beloved Michael Johnson!!! Keep it up and thanks again
Thanks. Good luck building back up after your injury. Those first few runs were so frustrating, however my previous fitness level came back a lot quicker than I expected, so I am sure after a few weeks you will be back running again. Just take your time to get your strength back.
I graduated CT5k 3 weeks ago and now doing Ju-Ju ( time version) Magic plan. I am so shocked as to how much I love running, I really do have the running bug, it has done so much for my mental health and given me something to focus on through lockdown. I could not have done it without this amazing plan . The trouble is I am a little obsessed 🙈 I talk about running constantly and I am boring my family who have no interest in keeping fit. My Husband is overweight and is always complaining of aches and pains and although he can see how much running benefits me both physically and mentally, he refuses to exercise 🤷♀️
Well done to both you and your wife. I hope I am still running and enjoying it, like you, in 12 months time. 👏🏻👏🏻👏🏻
Thanks. I know exactly what you are saying, I'm sure it was only because I went on about running so much my wife decided to complete C25K to shut me up. In fairness she had tried before but was really disappointed that she had to stop due to injury, but come lockdown she decided to try again and completed it without injury this time. I think she also has the bug and has now found the added benefit of shopping for all her new running clothes! Did try to get our teenage daughter to give it a go, but failed miserably on that one ! I think given the strange year we have had we have both been very grateful to get out and run, as that has felt like the only normal thing some weeks. Its also scary what this running bug does to you as I have now been doing a weekly yoga class (virtual at present) for almost a year now....is there no end to this fitness lark??
Great that you have gone straight into the magic plan. I'm following the distance option, starting week 4 and 8km on Saturday and I can already feel it is making a difference as for some reason my 5km run felt short yesterday ! Thats a worrying sign! Anyhow keep running and I look forward to reading your anniversary post in the future! Good luck.
Thank you for such a positive post. I agree, just getting out and doing Wk1 Run 1 is the hardest part. I'm almost evangelical about the C25k app (even though I've only managed 5k once) - even though you know it's a pre-record having Sanj talking to me and encouraging me really, really helped. The pivotal point was when he told me to have faith in the programme and faith in myself that I could do it.
I graduated about 6 weeks ago and try to run a couple of times a week - sometimes for 30 mins, sometimes less. I try not to beat myself up about not doing 5k as long as I'm getting out. I reckon eventually it'll come.
I know what you mean. I found myself still at about week 5 telling myself I could not run, then suddenly I realised my body seemed fine with running, so maybe it was only my mind telling me I couldn't run. Certainly made a difference when I changed my mindset.
I think you are doing the right thing post C25K, the first thing to aim for is to just get out there regardless of time or distance, its just about making running a regular activity. I also wouldn't try o hard to improve. I found that the more I relaxed, slowed down and just enjoyed running the more it built up my speed and distance over the course of a few weeks. If you want to hit the 5k number, then just try adding a little extra distance to your run each week, I think the rule of thumb is about an extra 10% to one run a week, until this feels normal. Anyhow, you are out running which is the important part. good luck.
Love your post I graduated a few weeks ago having had a few breaks on the way due to injury/holiday/self isolation but back at it now. I am running 5k relatively easily in just under 40 mins but desperate to get sub 30 mins. That’s my first aim so I’ve decided to do my usual run of 40 mins most times (which is about 5.5k) then do the speed podcast with Laura once a week which I did for the first time last week. I might try and extend the distance of the other runs. Your post is inspiring as my long term goal is 10k so it’s great to hear what you are doing and I love your photo! Quite looking forward to running in cooler autumn weather! Would love to hear what you think of my plan and if you have any suggestions.
I haven't tried the speed podcasts so can't comment, but a lot of people seem to do a speed run once a week. If you want to increase your distance the advice seems to be to try to add about 10% distance to one run a week to build up gradually. This is very similar to the Bridge to 10 K magic plan, which has three runs a week, a normal 5k a longer run and a shorter run each week. Have you looked at the Bridge to 10K forum, lots of good advice on there, plus the magic plan I think starts every month, so you can easily join a structured plan. The only other advice I would give is to slow down, I read lots of advice about how running slower increases both speed and stamina in the long term. I made a real effort to slow my pace down (harder than it sounds) and I found after a few weeks I could easily run longer distances /times. Good luck to hit the 10K.
All so true but can I just pull you up one one point - you just might get over 10k!! 😆 I said I’d never do 10! Anyway well done on such a concise post that covers everything so accurately - especially the fact that it’s as much a mental as physical challenge.
When I started C25K, I thought I would never run 5Km. When I discovered I could run 5km I was amazed, but then said I will never be able to run 10km....well I proved that one wrong already. However the next step from 10k seems to be a half marathon, so the jump to 21k seems massive....hopefully enough to dismiss all thought of it out of my mind !! Unless of course that is my year 2 anniversary goal........ oh no what have you done....!
What a great post to read, so interesting and helpful too. I’m on W7 and really feel that I had a breakthrough run this week as I now really believe that I can do it, something that seemed inconceivable in W1.
My husband runs and doesn’t know I’m doing this, hoping to surprise him upon graduating, he’ll be so thrilled. Good on your wife too.
Happy running 🏃♂️and look forward to hearing from you on your 2nd anniversary!
Thanks. When you start C25K you think you are mentally prepared for the challenge as you have finally convinced myself to get out there and give it a go. However I can still remember those early runs, when on each one my brain was still saying 'what are you doing?'. Like you say its bit of a breakthrough when you finally start thinking 'I can do this'. Good luck with the last couple fo weeks, but if you are on week 7 you will have no problems now.
Amazing that you have managed to run for 7 weeks without your husband knowing, absolutely no idea how you haven't said something about your running ! Anyhow good luck and will look out for your graduation post !
As Ant50 said, how have you managed to keep quiet?? I started out very low key in April, didn't say much to my husband, he didn't ask, he doesn't like exercise at all. However, when I got to week 5 run 3, I was so bursting with pride I came through the door with a big smile on my face and told him that I was now a runner !! (ha ha, he wasn't impressed)
Couldn’t agree more, I managed to keep the first week quiet, then I could t keep quiet any longer. Newbie59 even lasting to the end of week 5 is impressive !
I’ve never enjoyed running before or thought I could do it but do walk a lot and quite fast which I think has helped me. As I run when he’s at work in the day he never sees me altho‘ think he may suspect something as I keep offering him helpful advice 😂 I really needed something to focus on and this has provided it. I was worried about telling family and friends as I thought they would be concerned that I may aggravate my back/neck condition. I can’t wait to see the delight on his face when I suggest we go for a run together, after I’ve graduated (obviously not immediately after!)
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