Week 9 Run 1

[HailSt0rm]

I am really enjoying C2-5K, just completed run one of week nine!! (So pleased to have made it this far!)I wondering where to go next? I am planning to take part in the park run to cap off the completing C25K but what comes after that?

I was thinking of starting C25K again but using it to train myself to get faster maybe?

[ChannelRunner2 Graduate]

That is exciting! 😎 You're so close to the finish line of Couch to 5K and with that the start of the rest of your running career 🥳

As with lots of things, there is a wonderful FAQ written by Tim (aka IannodaTruffe ) about what we can do after completing Couch to 5K: healthunlocked.com/couchto5... Tim, sadly, is no longer with us - still as he reminded us all the time: "you definitely want to keep running, keep smiling."

I did a bunch of consolidation weeks and then tackled a variation of the Magic Plan to reach 60 minutes of running. This Sunday, I hope to run my first 10K. That transition was helped by also being a part of the Bridge to 10K forum healthunlocked.com/bridgeto10k

So, congratulations for getting to week 9, HailSt0rm , and let us know how your journey continues!

[HailSt0rm in reply to ChannelRunner2]

Wow that sounds brilliant, good luck for the 10k I will check that link out thanks 👍

[backintime Graduate]

I second the option to head over to the Bridge to 10k forum. You'll find some familiar faces and some new ones.

Not everyone there is heading to 10k, but there's a weekly (not) Parkrun thread too, which you might like.

Congrats on getting to week 9, so close now, enjoy that parkrun!

[DiogoC Graduate]

I wasn't able to do 5K when I graduated, so I spent a few weeks (I think about 4/5) consolidating. By consolidating I mean just keep running 30 mins 3 times a week.

After that, you're meant to increase your load by no more than 10% each week. So for example if you're running 30 mins x 3= 90mins so you can increase one of your runs by 9 mins (or 10 to round it up). Only after doing this for a bit, did I do Parkrun. My first 5k time was around 43 mins, so I actually had to spend a few weeks after the consolidation to actually achieve 5k.

If you're already running 5K or are much closer to it than what I was, then that's great. Otherwise, I'd advise waiting and do some proper consolidation. I know it may sound frustrating to wait, but as someone who's had various injuries, I really recommend you don't jump straight to a 5K, if you're only doing 3.5K at 30mins.

You can do JuJus Magic 10K plan and do it on a time, rather than distance basis too. It's really "kind" and the first run of each week is actually less than 30mins, which would be a welcome change.

Having said all of this, you don't have to run the whole of Parkrun. You don't have to run it at all, if you don't feel like it. What you could do is use it as part of your consolidation, run whatever distance you can in 30mins and walk the rest.

[HailSt0rm in reply to DiogoC]

I did 4.5k in the first run of the 9th week. I am aiming to do the park run on the 20th, which will be 5 days before my next birthday (which is a milestone one 😬😬) but I am realistic and think I may walk part of the parkrun which I am fine with. I still think the consolidation weeks are a good idea before moving on too

[DiogoC Graduate in reply to HailSt0rm]

thats great. You might actually achieve 5k on parkrun. Its more motivating to run with others. My first parkrun time was faster than my other 5ks even though there were hills because of being with others who encourage you

[Cookscat Graduate in reply to DiogoC]

The advise you get on here is fantastic , I repeated the C25K then ran 3 - 4 days 30 min runs a week , I’m now on JU JU 10 k magic plan , I was challenged by my sister to do the C25K and took me 6 months to think about it then eventually started , I love running now , good luck and happy running . 🐈 cc

[Nutters Graduate]

Well done you.. I finished my C25K on Easter Saturday, I have only run twice since finishing it 😳.

I miss the structure of the app so thought I would try to do it again to improve on my performance and time. (I need to get my brain to agree that it’s a good idea and stop telling me I’ve done it so what’s the point), I do miss Jo Wylie telling me I’ve got this 🤭.

Good luck with your Park Run, I have signed up ready to take part in our local one which is where I did lot of my training.

Congratulations and well done on your achievement xx

[MissUnderstanding Administrator Graduate in reply to Nutters]

Have you seen the Nike Run Club app? It’s free and has all sorts of guided runs. It’s what I use now and there are a lot of fans on here. It might be worth trying for a change? Cheesy at times but it’s been absolutely brilliant fog my running.

[HailSt0rm in reply to MissUnderstanding]

I've downloaded the Nike run app but not really used it yet. I tend to use the Adidas run app to track distance/route ect however I think the calories burned number they give you at the end of the run might be a little generous! I'll try the Nike one too

[MissUnderstanding Administrator Graduate in reply to HailSt0rm]

Hope you like it! I haven’t used the Adidas one for comparison. I don’t usually pay all that much attention to the tracking on NRC-I live in an area with poor mobile gps which is what it uses for tracking so I sometimes get some strange results! The guided runs are excellent though.

[Nutters Graduate in reply to MissUnderstanding]

Thank you for suggesting the NRC app, I downloaded it & used it for the first time yesterday. I had a look last night and have downloaded a plan to follow so will have another go with it today! 🐶🙂 Oscar my dog will love it too! Xx

[MissUnderstanding Administrator Graduate in reply to Nutters]

Thats fantastic! It’s been so good for me, especially with my attitude to what’s a good run, how fast I should be going and trying out new things. Have fun!

Oscar is an excellent name for a dog by the way!!