My First 5km Run! 🏃‍♀️

[Maggie-Moo]

Having completed C25K three times now I’ve managed this time to stay injury free! I have completed three 35 minutes with Steve Cram.

Today I decided to do the 40 minute stamina run. It was so windy so I went in the gym and ran on the treadmill. About 30 minutes in I thought I was going to die! I kept going and managed 5km in 41 minutes. I never ever expected to complete 5k. I’m 58 and this is my longest run since my school days! 😆

[Folkylass Administrator Graduate]

Well done Maggie-Moo that’s absolutely a fantastic time! And no injuries..that’s brilliant. It’s a great feeling isn’t when it comes together👏👏Tomorrow I’m out running and I too am revisiting C25K with Steve Cram. I’m up to W5 R1 and I can see that there is an increase so I’m hoping I will be able to do it😂😂.

Once again well done !👍😂😂…….now celebrate 🥳🎉

[Maggie-Moo Graduate in reply to Folkylass]

Brilliant. Let us know how you get on. I think week 5 is the first 20 minute run? You will feel so positive once you smash this week. 🤩

[Folkylass Administrator Graduate in reply to Maggie-Moo]

Will do! Yes your right W5 R3 is the 20min run so I’m looking at going to a Parkrun for that one 🙋‍♀️x

[Annieapple Administrator Graduate]

🍏👏Wow what stamina you proved you have! 5K wow 🤩 🎊 I Please write in again and let us know how you go!! Perhaps you would like to head across and explore our other forum Bridge to 10k too.

healthunlocked.com/bridgeto10k

[Maggie-Moo Graduate in reply to Annieapple]

Thanks ladies. I had wine 🍷 and cake 🍰 and now feel guilty for pigging out! I started running again because I had put on nearly 2 stone during the menopause.

My next goal is to run a 5k outside. I always seem to run slightly faster outdoors and run out of puff towards the end! Steve Cram suggests reducing the pace for the first 10 minutes in the stepping stone 35 minute run. My fit bit never gives me the same pace as the treadmill so it’s a bit confusing!

Any advice on how to slow down by 10%?

[Annieapple Administrator Graduate]

That’s a hard one to answer as we all have a different pace but generally speaking the first 10 mins should be run really slowly then you up it to a comfortable pace where you can breathe and talk saving all your energy for the last part of the run. All our runs should start off slowly, building up pace in the middle and finishing strong at the end. You can learn a lot more about pace from Coach Bennett on the free Nike Run Club App