CR 1 - disaster

[ClutchingAtStraws]

I managed to do the full 30 minutes, actually just under 31. but it was a struggle and probably a record for the shortest distance in half an hour. I did 1.93 miles (3.09Km) in 30 minutes and 39 seconds at a pace of 15:55 min/mile. Walking is faster! I can't talk while running and never have been able to. I don't think this is for me. Instead of a run on Wednesday I am going to walk my route and see how it compares.

[HeavyFoot Graduate]

That is no disaster at all, CAS. Most of us struggled at first. I plodded. And the plodding slowly got faster and faster. Keep at it 👍

[SueAppleRun Graduate]

The air is cold and we’ve just had Christmas , don’t beat yourself up! on a bad day you would beat me hands down, there is nothing wrong with going slow and if you are struggling slow down or walk fir a while, take a deep breath and put it down to experience Your next run may be so much easier

[limu_mu Graduate]

A disaster is 0.0 km. You covered 3.09km and kept you form- and ran 30 mins. Job well done! Don't give up👍👍

[Magellan Graduate]

That's nothing to be ashamed of or worried about. It's pretty much exactly what I did at the end of week 9. It's absolutely fine to be running at a pace that's no faster than walking - although I can almost guarantee that you did run faster than a walk.

For context, a few months later, I now do a variety of runs each fortnight, the fastest are 5k runs at about 9:40 mins/mile, and the slowest are much much longer and at around 15:30 mins/mile. Nobody points and laughs, and even at the slowest pace I've occasionally overtaken people. And they're proper runners, the people I overtake, they're just doing a slow run.

My slow runs are part of my training plan, they're a very good way to build up the muscles used in running without too much risk of injury. It might seem counter-intuitive but I am making a deliberate effort to run at that pace and not faster - I could run faster, though at the cost of having to curtail the run a bit - because slow runs are good for you.

I get that you're keen to do well, and that you might feel like you went too slowly for it to be a true success. You didn't. You did fine, and you shouldn't think in any terms but the success at the plan's stated goal: you can now run for over 30 minutes non stop.

If you keep up running and consolidate your success at C25k you will improve. This improvement might be for you to speed up, or to manage a longer run at the same sort of pace, or to feel stronger and less tired at the end of each half-hour 3.1k. That depends on how you choose to do your consolidation. There's no need to push yourself to go faster. If you do though, only push yourself once a week, leave two runs as gentle slow runs.

You probably know all about rest days and how important it is for you to give your legs that recovery time during which your muscles can build up and settle. Slow runs can make those rest days even more effective. If you want to slow down compared to CR1 even, that wouldn't be a bad idea sometimes. See if you can do 2.9km in 30 minutes!

[Rennur Graduate]

Walk tomorrow and run on Wednesday. You may walk faster than you can run, but how long have you been walking for and how long have you been running for? We just need to practise. It will get better. Sometimes it might be worse. But overall you will get better. Plus you are not on the Couch.

[limberlou Graduate]

Just had to edit when I realised that CR1 meant consolidation run. I thought you’d just tried to start running by running 30 mins straight off!! 🤣🙄 I thought that was brilliant!! Doh!!

I found when I first graduated that I felt really slow. I was still only running about 3.2k in 30 mins. My graduation run was a nightmare and I cried and nearly gave up running after it.

My first consolidation run was a very diferent matter and I’m afraid I broke the rules and kept going for 44 minutes and 5k simply because I felt so good. That didn’t happen again for a while!! 🤣🤣. And although I did get it down to 37 mins once or twice I am back at that same time again mainly now....after various injuries and illnesses

Just go out and enjoy your 30 minutes run, 3 times a week. Look around you.. enjoy the scenery.. dont put pressure on yourself to run faster. These next few runs are all about getting the miles under your belt, strengthening your legs, building stamina.....NOT speed or distance.

You will find after a while your body will naturally decide whether you want to go faster or further and then you can join one of the Bridge to 10k or Jujus Magic Plan groups and build up your distance or speed.

Just think 9 weeks ago you were battling with 60 second runs. And now look at you !!! 💪🏃🏼🏃‍♀️

[SingsAndRuns Graduate]

I did 3.06 km on Sunday as it was still a bit slippy in places. Surely getting out and running is the most important thing? I'd missed two runs because of the ice so I was just grateful to be able to get out?You sound like you have a target in mind that you're falling short of, are you sure it's a realistic one at this time of year?

I know it feels like you're running slowly but it does get better as you get stronger. Even for me! 😊

[ClutchingAtStraws Graduate in reply to SingsAndRuns]

I graduated on Christmas Eve and was doing between 3.3km and by the end just over 3.4Km. I know 0.3 Km doesn't sound like much but I was expecting better than that and I was expecting to improve not be worse. Ultimately I would like to get to 5Km somewhere near 30 minutes but I know that is a long way off!

[SingsAndRuns Graduate in reply to ClutchingAtStraws]

I graduated in June and I don't think I've reached 4k yet. I usually run about 3.7km. I made a decision pretty early on that I was happy running 30m three times a week, and that I would stick to that. I think if I'd tried for more I'd have got fed up with it. I feel stronger, fitter, and much more flexible. I know I'm raising my heart rate by running, in a way that I wouldn't by walking, and I know it's making a big difference to my health and a very tiny slow difference to my weight.

All I'm saying is, I can understand you being frustrated if your goal is 5km (have you tried the stuff in the consolidation group?) but don't throw the baby out with the bath water- running is definitely better for your fitness than walking, and doing it three times a week makes a huge difference. If you want to stretch your time a bit each time you run, go for it, you're probably looking at getting to 45m to do 5k but I'm sure it's really do-able just like Week9 was compared to Week1!

[ClutchingAtStraws Graduate in reply to SingsAndRuns]

Yes, I made the same decision. 30 minutes, give or take a minute or two, is enough for me. I am hoping that my performance will improve and hopefully in that time I will be able to achieve a greater distance as my performance improves. I was probably just disheartened as I have just graduated and it was the first run since then and since Christmas and I wasn't expecting to struggle as much as I did.

[SingsAndRuns Graduate in reply to ClutchingAtStraws]

I've just run today and I did 3.66km, even with it being a bit slippery still. So some days I'm up, some days I'm down- there's no rhyme nor reason! My fastest km was 7.58 minutes, which would equate to 5k in about 40m which isn't too bad. My slowest was the first one at 8.53.

It can feel disheartening, I know. But I'm getting better at not comparing myself. Nine months ago I couldn't run for a minute without feeling like I might die. Now I can run for 30. That's the victory for me.

Good for you for keeping going. Stay in touch on here. xxx

[RoseDay Graduate]

I’ve done 12 consolidation runs of 30 minutes and they have all been between 3k and 4K depending where I run and how I feel. I don’t think of that as a disaster. I think well done me!

Don’t be too hard on yourself, if I’m right then I think the consolidation runs are meant to be getting your body used to running 30 minutes regardless of speed, time, pace etc. before moving on?

Keep at it. It will get better!

[ClutchingAtStraws Graduate]

Consolidation run 2 this evening was even slower. I ran 2.9Km (1.83 mi

les) in 30 minutes at a pace of 16:24 min/mile. Someone said I should try and do 2.9Km. It wasn't intentional but I managed it!