Did W9R1 this morning - and yes, I managed it. But I only did 3.4Km. Quite disappointed in a way, even though I know it's not about how far I run. When I was running 10 years ago, I managed to do 5K in 35mins (never quite got to the 30mins mark) but 3.4K is a considerable drop off. I am in my 60s though, so maybe that gives me some leeway! I know you're all going to say it doesn't matter, but I was just wondering if I will get faster gradually, if I keep plodding away. As someone said in another post, it is all still a slog, and no way can I say I enjoyed this morning, though I enjoyed the elation afterwards. Also, once I've done my third 30mins on Friday, where do I go from there...just keep doing 3 x 30mins each week?? Or mix it up a bit? Or what? Thanks for all the encouragement though, I love reading everyone's posts!
Nearly there...!: Did W9R1 this morning - and... - Couch to 5K
Nearly there...!
Just want to say that running for 30 minutes is worthy achievement itself, and congratulations are due for this. However, there is every reason to believe it can be the first in a series of further achievements. First objective advised is to become comfortable with running for 30 minutes consistently over several more runs. But 9 weeks has got you to 30 minutes and I wonder what you can achieve in the next 9? Again, well done!👍
Firstly, well done on your progress.As you say .... Nearly there 🙂
But secondly, don't compare with where you were 10 years ago, it's an unfair comparison .
you will just rob yourself of your well deserved congratulations.
I'm sure you have heard the saying 'Comparison is the thief of joy'
If you are going to compare then compare with where you were 9 weeks ago .
Also the best way to become faster (if that's your goal) is actually by running slowly !
Around 80% of your runs should be at a conversational pace if you want to build a good aerobic base .
As for what to do next , have a read of our post on consolidation
healthunlocked.com/couchto5...
Relax and enjoy your success 🙂
Thanks, that is very helpful. I will continue to run 3x30 for now, perhaps through the summer, and see how I feel come the autumn. Thanks for your help
I'm pretty much slower than everyone here and sometimes get despondent about that, but then one day I worked it out in my car, so I'm going to just shout this out! That's over 2 miles! Who cares that you are a bit and it's only a little bit, slower than someone in their 50's? When we were first doing C25K I proudly compared each run on our fitbits, we were running at a little over 12 mins to cover a kilometre, over time the numbers showed 11 something, it crept down and one day I said "wouldn't it be good to get 10 something" while doing the programme we never did.
We graduated, went for distance rather than speed and a few months later there was a fun challenge here, run 1 k check time, run the same 1 k the same Day next week, for ,4 weeks, alongside other runs, and at the end of 4 weeks see if it's improved. My last 1k was in 7.32 and I'm still proud of that.
So you see, improvement comes with time and consistent running. Give yourself time, it's always great to get personal bests and things but the important bit is to be out there running, at our age every run means it's less likely we'll topple over indoors or garden one day, break a hip and end our days pushing a Zimmer frame around.
And try walking 2 miles, unless you are a regular speed walker I bet it takes ages 😀
Have fun, and keep running.
After? Consolidate, bridge to 10k and something like Nike run club
yes, I like the sound of Bridge to 10K, and think I will probably do that, but I am told I have to consolidate first. So I'll spend the summer doing that. As for walking, I walk my dogs for over an hour each day across the fields, and I do walk quite fast, so I probably cover quite a distance, though I've never measured it! Running is a slog though compared with walking!
I totally agree with Instructor57 -comparing with ten years ago isn’t fair. Sometimes comparing with a week ago isn’t fair.
Coach Bennett of Nike Run Club talks about measuring success in as many ways as you can. You’re doing brilliantly with your runs. Don’t let pressure on yourself to be where you were before, or to cover a distance that isn’t required by the programme take away your happiness at what you’ve achieved.
Just enjoy those final runs on the programme. No comparison. No pressure. Run for time on your feet and your happiness.
There are loads of paths you can take on completing the programme. You’ve got many years of happy running ahead of you and you can do it on whatever way you enjoy most. Really good luck with finishing c25k. 💪❤️🏃♀️
Thank you so much for all your encouragement and advise. I'm going to try to just do 3x30 through the summer and then see how I feel. May attempt Bridge to 10K!
I completed C25k in 2018 and had run 3.7k in the 30 mins. I generally run three times a week (give or take some weeks off for injury) and it's quite rare I'll manage 5k in 30 minutes. I average 32 minutes, rn. I'm in my fifties btw.
Since 2018, I've not really pushed for faster times or longer distances but I did vary my route two years ago to include a hill which I do think has made me stronger. I also downloaded the Runmaker app which keeps me interested as it tracks the route and gives me stats. And finally, I plug myself into music as I run which helps me with pace and also the boredom factor (should I say that). Some people like running with other people, so maybe a running club would suit, but I'm more solitary. And I sometimes reward myself with a nice pastry from the shop after my morning run.
Good luck with the rest of the programme!
I too am a solitary runner, don't like running with other people, not even my husband! I listen to books as I run, currently it's Little Dorrit! I've tried Runkeeper, but it won't let me log in for some reason, no matter what I do, so I've downloaded Map My Run, and I'll see if that works - I like the stats that these apps give you too, just for interest sake rather than using it to push me further.
After finishing c25k last year I started going to parkrun!my 1st 1 took about 35mins but I've done 40 now and can get round it in under 30 mins no problem these days! I also joined a local running group and we like to slowly plod around for 5miles or so at a really easy pace!
Well done you! There is a park run about 5mls from me, but I'd have to either drive to it or catch the train, and it's too much hassle to do that. So I'll just continue to run my 3x30 through the summer, and do as best I can!
Hi Pegix, i did my Wk9 R1 in 3.5K, Wk9 R2 in 3.52K and Wk9 R3 in 3.59K, so improved a little with each run and one of my consolidation runs i achieved 3.65k, so don't worry about the distance, we made it to 30 minutes of running, and as others have said that is such an achievement in itself compared to where we were in Wk1, speed will come with time.
Yes, I was a bit faster this morning than I was on Monday, so maybe Friday's final run will be a bit better again. I'm not really worried about the distance, just surprised at how short a distance it is compared with what I used to run, and then I thought I was slow too! But I'll just keep on keeping on, and doing my 3x30 each week, and see how far I get fitness wise. Thanks for your encouragement.
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