I've graduated a couple of times now and this time I want to try and keep something up that's sustainable....I kind of fizzled out last time. Whilst I have done a 5k event, this was quite an effort and not something I could just rattle off a couple of times a week. So, I seem to have settled into a 3.5k-ish routine of gentle jogging, allowing myself to stop and catch my breath after hilly bits or for a break from the heat (this week). It's all very leisurely I know, but I figure that doing that on a regular basis is better than failing at trying to do more.
What are other people's experiences once the app's goal-setting is done?
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RunforMum
Graduate
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Oh I know all about fizzling out, I've started new plans numerous times only to fizzle out when life gets in the way.I really believe coach Bennett when he says do the run you can, and you seem to have found yours, so be proud that you still run,
When I graduated I felt a bit lost too. My first goal was to reach 5k (I'm still nowhere near 5K in 30 minutes), very achievable, then I discovered the Nike Running Club app. Lots of guided runs and also plans for 5k, 10k, HM and Marathon.
The app is free and you don't need to buy Nike gear to use it. A lot of us find it really useful. The coaches are very good and you will learn how to become a better runner (not necessarily a faster runner ).
The main thing now is to keep up that consistency of 3 runs a week that you gained during C25K. You are doing fantastically well with your gentle jogs, this hot weather you need to be so careful not to overdo it.
If you want to move to longer runs, either by time or distance, I'd suggest you wait until it cools down a bit. It's easier and safer. Even though I know I could run a lot further in ideal conditions I'm not going to do more than 3k until the morning temperatures are in the low teens (Celsius) again.
This is such a common way to feel! You’re most certainly not alone. The pattern you’ve fallen into is a lovely one. It’s working for you and that’s absolutely to be proud of. You don’t need to go any further or faster unless you want to!
Can I suggest the Quest over on Bridge to 10k as a possible source of regular support, accountability and motivation? Don’t be put off by the fact it’s on Bridge to 10k. Plenty of posters are running in the same way as you there and you’d fit really well if you wanted to join in over there. There’s no pressure though. Here’s the current quest but there’ll be a new on coming on July 1st.
If you’ve got questions about how it works, just ask.
You’re doing great and I think we all worry about fizzling out. The fact you are worried about irk shows you want to keep running and that’s half the battle! You’re doing better than you think ❤️
You're doing the right thing in running the way that you want to run.
When I finished the programme I wasn't able to do 5K. I did four weeks of the consolidation runs. It was in that last week of those runs that I was able to do 5K.
The important thing is consistency. Keep going out for your runs three times a week. You'll build up your pace and your endurance.
I did my first 5K race a few weeks ago and it was a hilly course. My running routes are all flat so I was taken by surprise and had to alternate running/walking to finish. This weekend, I'm doing another 5K race and it will be a flat course.
My runs are all slow runs. I go at the pace that I enjoy, like you. Running should be pleasant. My pace is picking up from the consistency, and occasionally, I'll do some interval training from the NRC app.
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