After C25K

[Simonh60]

Hi everyone, I offer some advice to any C25K graduates wishing to join their local Park Run. I completed C25K on Tuesday 5th July and after a practice run on the 7th July attempted a Park Run on the Saturday. I was left behind at the start and despite sticking to my own pace was soon lagging far behind the vast majority of runners. I managed about 2km before a hay fever attack end my Park Run. It’s taken me a few days to get over the disappointment and realise that everyone who completes the C25K should be immensely proud of their achievement . Just be careful about trying to go too soon to the next stage of 5K running : it’s literally a big step forward !!! I’m targeting a return to 5K Park Runs when I feel ready but I’m in no rush and just want to enjoy my new found running passion.

[MissUnderstanding Administrator Graduate]

Sorry to hear you had a bad experience. My local park run has a very wide range of runners doing it from the speedy speedsters finishing in 16 minutes (!!!!!) to the snails at the back like me.

My advice would be to look at the finishing times on the website before you go and make sure your chosen park run has a decent number of people running at a similar pace to you. You’re much less likely to get carried away if there are others running at that pace too. I’m definitely not an expert though.

Also, if you’re consolidating (sticking at 30 minutes for a few weeks after graduating) or still doing the c25k, you need to be disciplined and make sure you walk the bits you should be walking. It’s not worth picking up an injury by pushing too hard too soon. That’s a totally normal thing for people to be doing at park runs.

[Simonh60 Graduate in reply to MissUnderstanding]

Good advice thanks. My Park Run was quite small with around 100 finishers so I’m guessing it attracts the really keen runners because after 2km there were only people walking behind me. I’ll do some research on other more suitable Park Runs near me

[MissUnderstanding Administrator Graduate in reply to Simonh60]

That sounds like a tough one for a newbie, especially in the heat! Really good luck with your next one.

[IannodaTruffe Mentor]

There is a FAQ Post about parkrun here healthunlocked.com/couchto5... which gives advice and answers many questions.

The main thing to remember is that parkrun is not a race, just a timed run, with the only person to compete against being yourself.

[Instructor57 Graduate]

Well done on your graduation.I have issued your badge !

And yes your absolutely right , there is no rush to 5k and after all, it's just a number !

What's more important is to progress gradually, stay off the injury couch and just enjoy your runs !

[Liono Graduate]

Good advice, thank you. I'm on my second consolidation week now and am keen to do a Parkrun but have decided to wait until I am confident running 5k. I had rather an unpleasant graduation run where I set off too quickly in a new location and really struggled to finish and I suspect this is exactly what might happen if I try a Parkrun too soon!

[Simonh60 Graduate in reply to Liono]

I received some good advice from an earlier post to check the finishing times of your nearest Park Run. I suspect I picked one which was far too competitive for a recent C25K graduate

[Liono Graduate in reply to Simonh60]

Yes, I saw that and will do the same! I might turn up and have a look at the course too as I like to be prepared and suspect it might not be as easy as the roads and tracks I am used to.

[shawgreen Graduate]

That sounds a little off. A fundamental part of the park run setup is the concept of a tail walker. They are assigned to be deliberately last to ensure no-one else is and that everyone is ok as they progress around.

[Kirst13 Graduate in reply to shawgreen]

Maybe we should have a tail runner as well as a tailwalker, that way we wouldn't feel like there were only walkers behind us 😁

[Simonh60 Graduate in reply to Kirst13]

Or how about a later Park Run start time for c25K graduates ?

[Kat332zz Graduate]

My Parkrun seems to be getting speedier, I used to finish mid field, now I’m nearer the back, but there is no pressure put on me to go faster and there’s always a tailwalker behind me. When I first started after C25k I had to walk some of the course for several weeks before I managed to run the whole 5k. Now I’m the proud owner of a purple 25 runs tee shirt, it’s kind of addictive! Hope you find a Parkrun venue to suit you, and remember if you still go to the original one, maybe other new park runners will join you and form a slower running group rather than being put off, if you see what I mean.

[Birra1 Graduate]

Thanks for that Simon60. I graduated a few weeks ago and it has been down hill since the . I tripped over a tree root on Week 9 run 1. Bruised my arm , cheek bone and had a very sore rib, but miraculously my legs were fine, so carried on and manages to finish week 9. I was very pleased with myself.A week exactly to when I hurt my rib my back just went into spasm whilst making a bed. Never suffered with back pain before. After a week of no relief I finally phoned the doctor last Monday and have been prescribed a load of different drugs that make you feel very drowsy.

With my back feeling somewhat better yesterday after only taking a days worth of meds I have tested positive for covid.

Disappointed is not the word I was going to use, but thought it would be best to stick to it in this forum

So as your wise advice goes, take your time and enjoy your new achievement. I know I will when I can finally get back out there. ☺️