C25K completed but not sure where to go now?

[ChelleT77]

hI all,

I completed the c25k a few weeks ago but I'm really unsure where to go now? I was so proud of myself but feel I've lost my momentum. I ran last week and I really struggled and although I finished, it really has put me off. I'm not in any routine in the minute and I need to run faster if I'm ever going to run 5k in 30min. I'm really struggling to get my head around how to run that fast? Could do with another programme to teach me lol. I'm thinking of doing shorter faster runs?any help would be appreciated.

[Cmoi Graduate]

Hi ChelleT77 , congratulations on completing C25K!

Please forget any idea that being able to run 5k in 30 minutes is some sort of obligation, or it's that which qualifies you as a proper runner. Lots of people never manage a sub-30 5k. I've done it occasionally, but it takes a lot of effort and I don't really enjoy it. I like running hilly trails - slowly - and in fact I was able to run 10k before I was able to cover 5k in 30 minutes.

Unlikely though it might seem, it's slow running that will help you build the aerobic base you need in order to be able to work on speed, if that's what you'd like to do.

Some ideas for you to help you find the sort of running you enjoy: mix up your run distances, find new routes, give parkrun a go, or try the free Nike Run Club app. You can also read up on post C25K running here healthunlocked.com/couchto5... , and maybe pop over to the Bridge to 10k forum too: healthunlocked.com/bridgeto10k

Have fun!

[ChannelRunner2 Graduate]

Congratulations on graduating, ChelleT77 , and welcome to the world of consolidation runs! Enjoying being a runner!

I am following the running portion of this program: healthunlocked.com/strength... and just finished my third consolidation week. I am noticing that I am getting a bit faster just by letting my body settle into the 30 minutes running - even without doing anything other than running 3 times a week for 30 minutes on slightly different routes each time.

At first, I found it a bit frustrating to switch to "just" consolidation. After week-over-week changes in what I could achieve, it seemed like a let down. What I realize now, looking back those 3 short weeks, is that I had to learn to just enjoy running for its own sake 😊 I am slowly getting there! Though, honestly, I am still looking forward to the start the C25k+ podcast 🤣 I guess I still have 6 weeks to settle in...

[Cmoi Graduate in reply to ChannelRunner2]

If you're enjoying your 12-week programme and progressing in the way that you want, then it's obviously right for you and you should continue ChannelRunner2 . 😀

Just wanted to make clear to others, though, that 12 weeks' consolidation is not compulsory. The point of consolidation is to get comfortable with running for 30 minutes or 5k, whichever was achieved by the end of C25K, before pushing to run faster or further. Whether consolidation takes three months or three weeks doesn't matter, what's important is not to overdo things.

[ChannelRunner2 Graduate in reply to Cmoi]

Thanks for that clarification, Cmoi ! Then I might do a bit less consolidation 🙃

[Cmoi Graduate in reply to ChannelRunner2]

If you haven't already seen it ChannelRunner2 , you might like to have a look at IannodaTruffe 's FAQ on consolidation: healthunlocked.com/couchto5...

[Hidden]

hi you need to apply for your graduation badge.

[ChannelRunner2 Graduate in reply to Hidden]

Yes, you do, ChelleT77 ! You can do so here: healthunlocked.com/couchto5...