Week 9 run 3 completed this morning and that's it, I've completed C2-5K π . What next? Well, keep at it I suppose, even found I am going a bit further and faster during the past week, so plenty more to do I suppose.
I am not sure I've lost much weight over the past 9 weeks, but the midrift has deflated a bit, which can only be good.
Where do I get my sticker from? π€£
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miketuk
Graduate
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Congratulations on graduating from C25K, well done, to get your graduation badge and the word GRADUATE π next to your username follow the link of Instructor57, now go and celebrate your wonderful achievement ππΎ π π
Congratulations miketuk! On a personal level, having graduated last week, I have set myself some further goals. My first was running the full 5k, then having done so in just over 36 mins, it was to break 35 minsβ¦..which I managed this morning! Main goal is to break 30 mins eventually but next I am looking to match the average for my age group. Everyoneβs motivation is different so enjoy finding yours.
You would be well advised to follow a period of consolidation first untill you become comfortable with running for 30 minutes and then following the 10% rule when pushing forward .ππ
I admit that I got carried away on W9R3 so the advice below is most valid. This week I ran for 33 mins on Tuesday before my 5k today so keeping to the 10% rule. Hopefully over the next couple of weeks my running time will now decrease as my pace increases!
Yes, I am not going to go crazy, just wanted to know what a sensible increase in pace would be to hit the next target (5km). So .... is that 10% increase per run/week/month or is it dependant on how you feel?
Think it's meant to be 10% a week on your weekly distance. So, if you run 3 * 5k in a week, you could run a total of 16.5k the next week.
That said, I've always applied it to my longest run (which is more restrictive). In the above example, that would be 2 * 5k and a 5.5k.
It's also a good idea to have a break every month or two. Some people have a week off running. Personally, I prefer to just reduce distance on my cutback week.
The best pace is the one where you can breathe comfortably and easily.
Following my graduation earlier this year during my period of consolidation I really struggled. Sometimes I could barely last 25 minutes and I began to worry that I just wasn't up to it.
However, having a little more experience I now know I was simply going too fast. Its taken me a frustratingly long time to learn that an easy comfortable pace is by far the best and most enjoyable.
You can mix these up with shorter faster runs, hill repeats, fartleks etc to build up your speed and stamina over time but most of your running should be done at a nice gentle pace which is comfortable.
Enjoy the learning process and feel free to join the Bridge forum if you're not already over there π
Congratulations. Iβm still on my final run of week 7 and I canβt see any visible weight loss either but one thing is for sure, Iβm happier and itβs something that keeps me going. Stick with it and Iβm sure changes would come eventually if thatβs what you want. Do you want to try 5k to 10K next? It might be good
Congratulation on your graduation. Re what next, I would recommend as others have, that you consolidate. I focused on why I ran, I feel better, have lost weight and improved my mental health. I now run for this, sometimes slowly, sometimes run a bit further. I've learnt to listen to what my body needs and adjust running accordingly. I think its really important at first to make running a habit so it becomes part of your routine. Good luck with whatever is next for you.
π₯³ congratulations, well done! Super achievement. Iβm only 10 days ahead of you, come join us over the βbridgeβ youβll need the encouragement going forward just as much as in the first part of your journey ππ»
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