W1R1......as a graduate!

[Rodstar]

I had a cunning plan, but don't know if it's a good one.....I graduated last week and can make the 30 mins (+ more probably), but at a snails pace. So instead of slowly running faster or further, I decided to start again at the beginning, but this time running at a reasonable pace (a lot easier second time around). Is this a good odea??

[HeavyFoot Graduate]

I remember doing just the same after I graduated at the end of 2018, for the same reason: improving pace.

I got as far as Week 6 when it got unsustainable. I.e. knackering. Looking back, I think my time would have been better spent on longer runs and consolidation runs. Speed will come with improved stamina.

That said, I regularly go back to C25K week for walk/sprint workouts.

Good luck

[Rodstar in reply to HeavyFoot]

Thanks for sharing your experience. I might have to rethink....

[Hidden]

I am far from knowledgeable in the running game. I ran a bunch of years ago and have only now restarted with C25K. But as how I would do it, is I would first do multiple consolidation runs, so that the running is embedded in my body. And then you can either focus on speed or on distance. I will be going for distance, as I want to reach 5K. But you can also focus on speed, do the same distance each time, but focus on posture and cadence and such, trying to increase it slightly. In any case, best not overdo it. It's a matter of time, better to go slowly faster than to increase 1 km/h in 1 run.

[Rodstar in reply to Hidden]

Thanks for the input/advice

[Mummycav Administrator Graduate]

Hi Rodstar ...if you graduated last week, get your badge and move on..the consolidation club is exactly where you ought to be now...you’ve done the hard bit by completely the programme..now it’s the time to consolidate and then you can work on pace etc...you’ve earned a lovely shiny badge and you should be showing it off!! Snails pace is good...& if that suits you why change?? You’re running however fast or slow...get your badge herehealthunlocked.com/couchto5... and then join the consolidation club here healthunlocked.com/couchto5... you can compare notes with other new graduates and talk about all things running...good luck

[nowster Graduate]

You're probably best getting a few weeks of 30 minute runs under your soles first...

But if you really want to use the C25K timings you can, but maybe, after the warm up walk, do faster runs during the "run" parts and very slow jogs during the "walk" parts.

However, I'd still suggest doing a few more 30 minute runs before you move on to something novel.

On my second time through C25K, coming back after injury, I turned the 25 minute and longer runs into speed interval runs.

[IannodaTruffe Mentor]

Many have started this but I have never heard of anyone completing the plan like this..........what happens when you get to W6?I believe you would be better off continuing to run 30 minute runs to consolidate, as suggested in the guide to post C25K running healthunlocked.com/couchto5...