Life after Couch to 5K - week 9 upcoming

[Swaino1]

As amazed as I am to have reached the end of week 8, I now really want to have running as part of my life - even as a late-starter at 55, once I’ve done week 9

I think the key for me, is to have goals to aim for. So after C25K, I want to actually run a 5K and then aim to do it in 30 mins. (My pace in week 8 is about 6:35 per km).

After that, I plan to run 5K’s for a couple of months before trying my first park run. I see that it’s important to do things steadily and I’ve been very careful to follow all the advice on running style, strengthening, warm-ups, warm-downs etc so far.

So ... any suggestions for new goals/targets to aim for? Thanks! Rich

[IannodaTruffe Mentor]

Welcome to the forum.

When you announce your graduation I will send you a link to a guide to post C25k running.

If you cannot wait, it is sitting in the FAQ Posts, which you will find in the Pinned Posts.

Targets are very useful on a short, medium and long term basis and each can affect the appropriateness of the other. Immediately following graduation we recommend a period of consolidation at 5k/30mins, whichever you achieve during the plan, to become fully comfortable with that duration before pushing duration or working on speed.

During that period challenge yourself to run up a particular hill or new route, to maintain a steady pace throughout a run and a thousand other possibilities.

Also consider the longer term. Do you want to run a marathon? Do you want to run at parkrun regularly? Are you happy just to stay at 5k? Answering those questions can help you formulate appropriate training.

[johnm12 Graduate]

Well I started even later at 59. Id go for getting to 5km then repeating on different routes. I don't bother with music but like to mix up pace. I km a bit quicker then slower etc. I also find it fun to see if I have enough left in the tank for a quicker last 1km. Most important is to play with it and you will get quicker as you get fitter and stronger. Take it easy. When I started I couldn't run for a bus. Now its just a normal thing to do which when you think about it is quite amazing. Its a great thing isn't it?

[Swaino1 Graduate in reply to johnm12]

Thanks for the suggestions. I definitely want to try running 5k regularly and over different terrain. My plan is to then start park runs weekly. Well done on starting later than me! And you’re right, it is amazing. Like a secret power I had hidden away all this time and I’ve only just discovered it!

[Frizzbomb67 Graduate]

Try the speed and stamina podcasts. I found them useful in pushing me further after graduating and it’s good to still have a guided run. Good luck on Week 9!

[Swaino1 Graduate in reply to Frizzbomb67]

Great idea. Thanks very much for the advice. 😃