I’ve just finished c25k!! I embarked on this as a complete non runner but am doing the race for life in June and after losing 5 stone last year, I really wanted to set myself a target to run it.
I’m not going to lie, although I have followed the course to the letter and never given up, I have found it a struggle. I’m pretty exhausted at the end of the 30 min run! Any tips on what my next step is to build my stamina? Do I just continue running 30mins, 3 times a week? Any advice greatly appreciated
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Speediestevie
Graduate
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As for moving forward you ideally want to consolidate by trying to continue with the 3 runs a week for a while ideally not pushing with the pace or increasing the duration, don't feel all the runs need to be 30 minutes though, if they are then fine but they don't need to be , nothing wrong with a shorter run when needed.
Have a look at the what's next post that is linked to from my badge post .
No advice to offer, but huge congratulations on both the weight loss and the Couchto5k graduation, and have fun smashing the Race for Life next month 🏃🏻♀️🏃🏻♀️👏👏
Awwww thank you so much. 😊 Just want to be able to keep up with everyone else!!! Got another 4 weeks so I’m hoping by following the advice & information provided on the links from this site I might be strong enough to reach the end in one piece 🤣
Huge congratulations on your achievements! I was almost exactly in your possession 2 years ago and have entered multiple events and still love running, I find it great for my headspace.
Continue consolidation, there is a couple of c25k guided podcasts. The music might not suit but the rest is great. Also, it's very important NOT to work on speed, you will only wear yourself out and quickly lose the interest, stamina and running within green heart rate of you have a Garmin is recommended.
Enjoy your event, start near the back, keep calm and start off slowly as you will get tired very quickly if you don't.
Good Morning and congratulations on your wonderful weight loss and running adventures. You must feel like a new you!
Thinking back on your running , I’m sure you would agree that weeks 1-4 were, in retrospect, (probably not at the time ) gentle . As your fitness/stamina and mental strength increased, the challenge picked up at week5. So you have only had 5 weeks of more demanding runs. Inevitably your body is still getting used to this level and it is a big and impressive thing to have done. Consolidate where you have got to before increasing length of run.
Don’t forget to go slowly, to build stamina and to not exhaust yourself , that is a real game changer for me. Drink water . Only gradually increase effort/length . And warm up and cool down properly-I got shin splints at about 2/3 weeks after graduating only by trying to run a bit faster, and that derailed me so don’t fall down that particular hole!
Massive congratulations! You smashed it! Enjoy your run in June, take it on your stride and just have fun with it. It’s lovely to hear the success stories on here, especially when the finish line for me seems far away, only on week 5!
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Wk9r3
WK9R3 😀🏅🎉
WK9R3 done!!!!!!!!!!
Wk9R3 - Graduation run
Finished!!!
