I finished C25K last week, was delighted to make it through the whole course successfully without stopping runs etc. I thought I'd celebrate by doing Park Run on Saturday, got round in 33:11 which I was happy with but for the first time I had to walk for a couple of minutes in the middle as I wasn't used to a big hill on the course!
I just went for a run today and I had to stop after 12 minutes - I think I had gone out far too fast compared to when I was doing the program as I thought I could manage it.
Did anyone else struggle after the program? It feels like I need Steve Cram in my ear telling me how I can do it and how much further I have to go!
Written by
MikeyMcC84
To view profiles and participate in discussions please or .
Congratulations on completing run 3 of week 9 of C25K and graduating, well done on that 33:11 time at parkrun
After you graduate it is advised to run 6/30 minute consolidation runs at no faster than you ran at parkrun, probably slower as you say that you are struggling with your running, I would advise you NOT to run any longer than 30 minutes and if you go to parkrun take a short walking break, if you want Steve Cram with you, repeat any of the longer runs of C25K before you run further than 5K.
Congratulations on that parkrun! Hope there was some celebration? Awesome achievement in finishing Couch to 5k too! 👩🎓🏅🏃♀️🎉💪
I found exactly the same thing on graduating. I just felt a bit lost and aimless. I felt now I was a graduate I should be a proper runner which meant going faster than I had been. I missed all encouragement and guidance.
Lots of graduates feel the same and that’s why we’ve just brought back out Graduates’ Club threads which will be a place to share your next steps. Perhaps pop over and say hi? You might be able to pinch some tips from the thread too and feel like you’re absolutely not alone in feeling the way you do.
It's funny, I thought you were going to say that it was the Parkrun that nearly finished you off, because it's really hard to NOT go haring off at too fast a pace when everybody else goes off into the distance. 33 is a VERY respectable first time. It took me months to get down to that. (Don't think I'll ever get to 30, sigh)
Graduating is a bit like taking the training wheels off the pushbike. You have learnt the basics with a bit of support but now you're on your own. So take Steve with you if it helps to keep your pace, or just really focus on your pace at the beginning of the run. Have you got a running watch? If you can run and consult your watch at the same time (I can't!) you can check your pace. Like Al says, the c25k program is all about getting to run for 30 minutes non-stop, it's not about speed. The consolidation runs are just that, once you've got those in the bag you can think about ways of improving your speed if that's what you want. I know a few people who use Nike Run Club for that. Or you might fancy running for further or longer. In which case, it's on to the Bridge to 10k for you! Good luck whichever you choose.
I struggled on my first run after graduating. Think I went too fast as well - the excitement of it all My second run went a lot better, but I think it's going to take a month or so of consolidation runs to start to feel good at this duration.
I graduated a few weeks ago and also felt a bit lost until I discovered the NikeRunClub app, particularly the awesome Coach Bennett. Try out some of their guided runs, there's plenty to choose from and don't feel you need to keep doing the full 30 mins. The coaching there reinforces the coaching on C25K: slow and steady, listen to your body etc etc. In my limited experience, when the pace increases, it just gets hard. We're novice runners still after all. Remember that you're doing really well, fantastically in fact. So enjoy your consolidation and relax into your runs🏃♂️ 🏃♀️
Nike Run Club for me is the holy grail of run coaching. I completed C25K in 2014, and have been running ever since, but discovering NRC this year has been a revelation. My running has sudenly become so much more enjoyable. You learn to mix your run types, and to use the right level of effort at the right time. It makes a lot of difference
hi MikeyMcC84 …welcome to the ‘strugglers’ club!!! I have no doubt in my mind that at least 90% of new runners have this exact same feeling..& not just immediately after graduation, let me tell you…I have been running for 6 years now and 12 minutes seems like a heck of a long time…I have started ‘jeffing’ because my head and my body are fighting against each other at the moment and I haven’t got time for fighting, I only have time to get out there and do what I can…and that is ok for me at the moment…
When we graduate we suddenly become faced with no regime, no plan, no time and no distance…so losing your way a bit and struggling is soooooo easy…and a lot of it is down to starting too fast…remember those first few runs of the programme where you had to run slow, well, keep those runs in your head…start slowly…slower than slow…don’t let that graduate status get the better of you…you are still learning…your body is still doing something that it’s not really used to doing…take your time…get into the rhythm and enjoy just getting out there…and 33 mins with a walk in the middle is brilliant!!! Even if parkrun took you 50 minutes, it’s still brilliant…remember how far you’ve come 💪
yes. I did a 5k run after finishing the c25k. Killed me. 45.30 mins. The programme only does 2.5 miles instead of 3.2 miles, so that’s why we are tired. It’s not really couch to 5k
I took a step down for my first post graduation runs. I had a 3-4 day break, then ran 20 minutes. Another couple of days, then 25 minutes. Then I got the NRC app which is excellent. I went back to a 30 minutes. It was good to have a voice in my ear again, but the 20 minute run with nothing - no music, no podcast, no voice - thought strange, was also quite freeing.
For me a park run would be too much - too far, too fast (or the temptation to go too fast) and too people-y. It is certainly something I want to try in the future, but would be too much for now.
I've looked dat local running clubs too, but the one I found wants runners who are comfortably and consistently running 30 minutes or 5k. I've done 5k once, but again I think the pressure of 30 minutes every time would be too much.
Right now I just want to find a way to enjoy every run - with only the pressure of my own mind nagging at me! 🤣🤣🤣
You might find the C25k+ helpful as there’s still some structure and a guiding voice! I’m doing them in conjunction with the Magic Plan from Bridge to 10k. Personally, I’m not keen on doing a parkrun so soon after graduating as there are a lot of competitive people and a temptation to hare off too quickly. It might work well for some but I want to keep the running enjoyable and achievable and not put myself under pressure and compare myself to others.
Nothing wrong with walking if you need to,I'd carry on with the parkruns and carry on with 5k but slowly does it and move up when you feel OK. I use the Nike running app but many about that will help
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
My second run went a lot better, but I think it's going to take a month or so of consolidation runs to start to feel good at this duration.
Life after C25K
Just finished C25K....what next?
C25K Week 9 Run 3 - I did it! I did it! I did it! What do I do now?
Finished C25K a week ago...
