I did my first 30 minute run today, after graduating from the program on Tuesday.
It was freezing and during the 5 minute warm up walk I really wished I’d worn more layers, but I managed it.... I ran in the woods which is still slippy, but manageable... I won’t show you my trainers 🙈🙈 it was pretty busy in there today, lots of families on walks. I was in such a good mood I wished every one I saw a Merry Christmas as I ran past. I’m think of attempting 5k-10K (although task me if I feel the same in a couple of weeks time) any app suggestions would be most welcome.
I hope everyone has the best Christmas... or the best one possible in the circumstances... I’m going to try and run on Boxing Day, but it depends on the hang over
Written by
HattieCooke
Graduate
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Hi Hattie, that’s great! Well done for getting out there. I’d consolidate at 30 mins for a few weeks before moving any further. When you’re ready, why not join the Bridge to 10K community on here and try the Magic Plan to get you to 10K?
I use the Nike Run Club (NRC) app for some of my runs, so you might find that useful at some stage in the future.
HattieCooke well done on your graduation and your consolidation run there is plenty of advice in the pinned posts of this forum for post C25K graduates mainly the advice is to feel comfortable running for 30 minutes before you move on. You might want to try the running podcasts for C25K graduates Stepping Stones, Speed and Stamina, Laura is your trainer I ran with the stepping stones podcast for quite a while then stamina before I ran naked (that's running without listening to any music) and 80% of your running should be at a slower pace and you will slowly improve gradually as you would have already noticed during your C25K journey.
Have a safe and peaceful Christmas and keep running in 2021
Well done HC. Post graduate! Who'd have thunk , apart from us all here.For the future just keep up those 3x 30 minutes per week.
I have done 13 post graduation runs some I was naughty and did a little more. But I was nice today and did my first 40 minutes which I will repeat next week. Just don't get too ambitious too soon, I ned to reign myself in.
I just have my Spotify and interval timer and an alarm. It works for me. Look up Ju Ju's Magic Plan for Bridge to 60 minutes/10K for later training.
As others have said, you need a few weeks at the 30 minutes level to "bed things in" and get your body used to that level of exertion.
Then you can extend little by little. The Magic Plan on the Bridge to 10K forum is one way, and only requires a map (if doing distance) or a stopwatch.
The important point is not to be too ambitious. The general rule is not to exceed by (distance or duration) 10% more than the longest run of the previous week. For example, if your longest run one week was 30 minutes, the longest run of the following week shouldn't be more than 33 minutes (or if you're doing distance, 5.0km goes to 5.5km).
Whether you're going by time or distance depends on how quickly you naturally run. If you're normally covering 3km in 30 minutes, you're better going by time. The Magic Plan similarly has time and distance variants.
There are many apps out there if you want to track your runs. You don't say if you have an Apple or Android phone.
Nike Run Club app HC, it’s free, with lots of choice, coached runs of various times and distances, just take your pick, plus you can listen to your own playlist. You get the wit and wisdom of Coach Bennett Nike Head Coach encouraging you as you run along, it’s what I’ve used since graduation as I missed having a coach chatting to me. Check it out 👀 👍🏃♀️
Congratulations on not only finishingC25K but for also diving straight in with the consolidation runs! Good luck with those and a Merry Christmas !
That’s fantastic Hattie. I’m so glad you’ve progressed this far. You faced a number of challenges along the way but you overcame them all. You are such an awesome person.
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