End of an era

[Jonty1953]

I ran Run 2 of Week 9 yesterday and found it really tough, compared to Run 1 of Week 9. Go figure. Tomorrow I will do Run 3. I am nervous about ending because I feel the program itself encourages me. I am concerned that once I have achieved it I will find it hard to motivate myself to continue... that must not happen. any tips?

[AlMorr Ambassador Graduate]

Congratulations on almost completing C25K, well done, I think you should take a extra day off running and when you do run your graduation run, run it a little slower than you ran, runs 1 and 2 of week 9, drink plenty of water to avoid dehydration, I wish you good luck for your graduation run.

[The_Pony in reply to AlMorr]

good luck I am the same finishing week 9 run 3 on Sat I found run 1 was ok and struggled with run 2

[SkiMonday Graduate]

Here are a few suggestions:

ParkRun works for keeping a lot of people motivated!

You could enter a 5k race – having an event booked is a great motivator to maintain training! Although I’d suggest aiming to complete the event at a comfortable pace instead of going flat out!

After consolidating for a few weeks, you could start training up to 10k.

Join a running club.

I see that MissUnderstanding has also provided some ideas.

[GoGo_JoJo Graduate]

Habituation is key. Motivation will only take you so far. When it's wet, or cold, or any other reason your gremlins throw up at you, then you need determination or habituation to get you through. Someone said to me about running in awful weather, about how motivated I was. No! When I hear it thundering down in the dark early hours I'm not motivated to get outside and get soaked! Not at all. But that's what I do. I get up, I do my daily exercises (every day, no exceptions although intensity and total time can vary) and I go running before work. Its not a question of should I? Will I? I just do.

Decide what your schedule will be, what works, give some wiggle room, like a shorter time if something is pushing you for time and stick to it. After a few months it will just become part of your life. Of course you should have variation when you can, locations, routes, distances or times but make it as important as if you'd promised your best mate or your mum you'd do it. Don't let them, or yourself down.

I never regret a run, not the wettest, windiest, darkest, muddiest, none of them. I'm grateful I can do it, that I now have the secret to a fitter, happier, healthier me. 💖

[MissUnderstanding Administrator On a break Graduate in reply to GoGo_JoJo]

This is such a good post. I’ve found it really helpful to reframe motivation as something that always stays in the background but what gets me out of the door for a particular run is habit. It doesn’t matter if I’m feeling up for it or not. Unless I’m feeling physically not right, I try and just do it. Most of the time, once I’ve started I have a nice time. Overall, I love running and it doesn’t matter if some runs are a bit of a drudge. There’s always something positive to be found in each run, even if it’s that it ended!!!

[GoGo_JoJo Graduate in reply to MissUnderstanding]

Exactly! Motivation can be so fickle. We need habit or determination to keep going.

Indeed! Not every run can be a good one, but there's something good in every run!

[Lola-bear Graduate in reply to GoGo_JoJo]

Do you know you have just pointed me in the right direction, I never regret a run but find it hard to fit 3 in a week. You are so right in what you say, I am going to take your advice and run before work no excuses just do it.

Thank you GoGo_JoJo

[GoGo_JoJo Graduate in reply to Lola-bear]

It's amazing what we can do if we just try. I almost told my neighbour that I didn't have time to run before work... I stopped myself and thought IF I want to run before work what time do I need to get up... I started getting up 30 mins earlier to fit in 3 miles, now it's an hour for 5 (plus my daily workout)

Have you heard of David Goggins? He recommends that we audit our time regularly. There's 168 hours in a week, I just make sure that I fit in all the stuff that makes me feel good. I get less TV etc but I don't miss it! 🤣

[Lola-bear Graduate in reply to GoGo_JoJo]

oh I’m going to look him up thank you 😊

[GoGo_JoJo Graduate in reply to Lola-bear]

He's a LOT, if you haven't heard of him, but he's right 🤣👍🏻

[Bluefly Graduate in reply to GoGo_JoJo]

Love David Goggins, stay hard!

[GoGo_JoJo Graduate in reply to Bluefly]

💪🏻🤟🏻🤪 I'm going to do his 4 x 4 x 48 sometime in the not too distant future!

[nowster Graduate]

As GoGo_JoJo says, developing a habit is the way to go. It takes a few months to develop one. Nowadays I feel uncomfortable if I haven't had even a short run or a decent walk each day. (I do rest if I'm ill or injured.)

If you have a local parkrun, try that out. It's free and there is no obligation at all to run the whole 5km. Walking is encouraged. parkrun.org.uk/

But after your graduation run, don't overdo things. Your body is still adapting. It's advised to keep at the same sort of level of activity as you had in week 9 for at least three to four weeks after graduation. That doesn't mean all your runs have to be exactly 30 minutes, but you shouldn't be exceeding that time just yet.

[SueAppleRun Graduate]

If you like guided runs then NRC

[Jonty1953]

? NRC ... (national run club?)

[MissUnderstanding Administrator On a break Graduate in reply to Jonty1953]

NRC refers to the Nike Run Club app. A lot of us use it post graduation. I’m a big fan!

[Jonty1953 in reply to MissUnderstanding]

Thanks - it looks cool, just what I need

[MissUnderstanding Administrator On a break Graduate in reply to Jonty1953]

The good thing is that it’s free so if you don’t like it, delete and move on to something else!

[Cmoi Graduate]

Lots of excellent advice already Jonty1953 . I'd just like to add that I was also concerned about losing motivation post-C25K, and what really helped me was reframing my final run not as the end, but as the start of my running experience.

You also need to take time to discover the sort of running you enjoy, so that you can make it a habit, as GoGo_JoJo says. Above all, have fun!

[Mummycav Administrator Graduate]

why end it then Jonty1953 ??? Just keep repeating random weeks if you have to??? How far you run…how long you run…how fast you run…well…do any of those things matter??? If you’re getting out there…in the fresh air…running 5, 15or 50 mins…the fact that you’re out there is what matters…even if you run W9r3 & walk a bit…you’ve still run most of it..Just try and enjoy just being out there for the sake of it…& because you can…while you can x

[Dendev75 Graduate]

Well done so far, almost there! 👏🏻

I continued with ct5k week 9 for a couple of weeks as I felt I still needed the coach guidance but then decided to just put a timer on and run listening to my music, I enjoyed that too. I pretty much did a park run a few weeks after graduation and just love them so I really look forward to those (I will not miss it).

Next I started ju-ju’s magic plan to take me to 10k - it’s a great 8 week plan (I used timed plan so it was similar to ct5k). I’ve now just joined a running club as I know the winter months will be difficult, I’m hoping it keeps me going each week. Good luck and enjoy your last run of the program. 👍🏻

[Brighter1 Graduate]

Me too! I did run 2 of week 9 on Saturday last week and it was soooo hard, I haven’t been able to face run 3. I too imagine I’ll be very half hearted about my running when I’ve finished without a target, jog, walk, not pushing myself. Anyway, you’re not alone. Congratulations on week 9 👏

[Bluefly Graduate]

I agree with others here that looking ahead and scheduling runs into your week is really beneficial. At the moment for example I am doing my runs during the week during my lunch break at work because I hate the dark on my own (lucky that I get an hour's break for lunch). I also entered a 5k that took place just after consolidation that kept me focused. There are then lots of other plans you can work through if you find that you like that structure, but also just enjoy the freedom of being able to run at will! Exciting times!

[OldManRunning Graduate]

I found 9/2 not a difficult run but difficult to motivate myself for and started procrastinating blaming the weather etc. I thought about it and asked my daughter to run with me. She agreed, she slowed me down, we chatted all the way round (unusual for me) and I really enjoyed it. 9/3 became a problem because of high winds and it started to slip a bit. In the end I planned a route that zig zagged me to a point where the wind was behind me and enjoyed it. With a little bit of thought you can distract yourself from the fear of another bad run.I have completed it now and moved onto Ju-Ju's magic plan using the motivating runs from NRC and background music (I can't get the music to play from the app). I've also done a parkrun now too, although I did find the crowds a bit off putting.

Being of a similar age to you Jonty the feeling of achievement and being so chuffed I finished C25k turned me into a running bore telling everyone I met 😂 😂

[Maisiecat1 Graduate]

I graduated May 2022 and have never missed a week of running since. Had covid last week and the thought of missing a week and ruining my well formed habit just wasn't going to happen.I went out and very very slowly completed just 1k! Might not seem much but I needed to listen to my body as well as my mind. I was super chuffed that my continual streak remains.

So my point is, running has to be a habit of something that is a part of your normal life.

I love Nike run club app, you can choose short, long, fast or slow and really mix it up, even listen to your favourite tunes at the same time.

What ever you do just enjoy your new found habit and be the fittest version of you! 😁

Well done on what you have achieved so far. 👍🏆

[Getfitordietrying Graduate]

Well done for starting C25K. You’ve already overcome the biggest hurdle by starting the programme. Some runs are good others less so, but I never regret going out for a run. I do regret the times I don’t go out for a run though! I am a really slow, older runner, and I mean really slow. Maybe you are running too fast and need to run more slowly, whatever that means for you. I know I struggled because I was trying to run at the pace I thought C25K should be run at. Don’t compare yourself to other runners just do it at your pace. I think this is one of the biggest mistakes we all make as new runners, thinking we’ve got to be fast from the get go!

Once you’ve completed C25K you could do Park Runs, as already mentioned by others. These are great fun and again no pressure , you just need to complete the run ( and you can walk some or all of it). Is there a running club near you? If not, could you find a running buddy - this is a great motivator during the colder wetter months, as you can both encourage each other.

Above all tell yourself you are going to complete this programme. You stated it and your going to finish it. Enjoy the feeling of satisfaction that will give you. Good Luck and keep posting your progress.

[Chinkoflight]

It feels like an era maybe but it's nine weeks! What is amazing is the unseen but hopefully felt improvement to your cardiovascular system. Apologies if you have read this before but I'm 70, had an out of the blue severe stroke in March without an explanation, but made a full physical recovery. Mentally I was challenged by disbelief and a lack of mental health. I read about C25K on BHF pages and said as a non runner it's the only help on offer. Found these HU pages too and set off. The buzz you will experience on 9/3 will be amazing and as you set off pick out all those experiences you wouldn't have seen unless you were doing it right now in this challenging sensitised state. You will have a big smile at the end and enjoyment should be your mental state reward. It's your success, all on your own.

I've continued to run consolidating with all the fantastic advice from this forum. I also set myself a little challenge to do a Parkrun. I just wish I had found this community years ago but it welcomes all comers and I've completed 10.

Two weeks ago unrelated to the stroke I had to have a minor operation but as this year has gone it changed on the table to open surgery. I have no doubt that my recovery since has been helped enormously by the running I have done.

So please enjoy the moment and then seek more moments. If you need a challenge then Parkrun is a gentle help to keep getting better but there are many challenges out there. Smile when you run, because you can.😀😀😀

[Reggit Graduate]

I think they say doing something for 12 weeks makes it become a habit - how the brain works, don’t ask me…

As couch is 9 weeks, I repeated week 9 for 3 weeks then slowly increased distance to 5k.

Following that I jumped over to bridge and had a bash at the 10k plan.

I’m still very much the same, if I don’t have a plan to follow I start floundering. (It’s handy that various training plans are built into my watch)

[MrBassmanjazz Graduate]

Just keep repeating a week 9 run. Laura, (or whoever), will keep you encouraged. (Not W3, though. The congratulatons get a bit wearing).

Go for it.

[johnt46 Graduate]

We’ll done on your journey! I echo all of the above, consolidate for two or three weeks, park runs are great and a wonderful community, no matter where you are In the world you are always given a huge welcome! Bridge to 10K , something to aim for. I like to run early in the morning , listening to nature waking, watching the sunrise, that way it’s done and dusted and you have the rest of the day to enjoy! I’m older than you, my motivation is keeping myself healthy and mobile, something to look forward to and meeting new friends. 🤗

[MikeJones68 Graduate]

Well done on reaching the final week. It's almost 5 years since I reached that point. I too was worried about motivation, but found a local club to run with and attend some park runs. Keep running, the benefits are many.