I graduated from C25K approximately 3-4 weeks ago. I keep repeating the final run of week 9 as don't know how I would manage without the lovely docile tone of Jo Whitely counting me down. I have been running 3 times a week since and really enjoy it. Why didn't I do this years ago?? I ran for a short period in my 40's and hated it-out of bed, run, no warm up walk or cool down. I am now loving it and feel so much better. Going to treat myself to a gait analysis and new trainers for Christmas.
How many weeks should I spend consolidating my runs before increasing. I was only thinking of increasing perhaps 2-3 minutes every fortnight.
Thank you for all the support.
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Some great suggestions from Annieapple already. I also use the Nike Run Club app and it’s brilliant.
Usually people consolidate for two or three weeks so you can move on as soon as you feel ready. Have you discovered Bridge to 10k yet? That’s a sister forum with people building beyond couch to 5k (you don’t have to run 10k!). I followed the Magic Plan which increased my run times. The nice thing about that is the runs are a variety of times which keeps it interesting, and you can play around with things like fartlek and intervals on the shorter runs if you want to. The details are here…
I did the same when I graduated in July and it took quite a while before I could let Jo go🤣
I started NRC in November (so to answer your question - weeks) and I was really surprised when I actually managed a 5k which meant running for 42 minutes! I’ve got a bit faster over the last 6 weeks and am hoping for a 39 something by the end of the year but I now mix it up with some 5k and some shorter runs. I need to keep motivated and this works for me because I realise nobody actually cares about the distance (or the time if I am honest) it is all about me, my motivation and my goals. I’ve made peace with accepting that at 65 this is about keeping as fit as I can - I’m never going to run a marathon or 10k mainly because don’t really want to and that’s ok. I do go back to Jo occasionally if I want a shorter run - I love her and she got me here in the first place. Good luck and enjoy
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