Week 9 Run 3 - out of breath

[paterson]

Have now officially graduated, however I am nowhere near the 5k in 30 mins. I am also struggling towards the end of the run. Any tips on getting towards the 5k and building up from the 30 mins

[Mitts Graduate]

I graduated on Monday and I'm trying out the 5k+ podcasts at the moment. Stepping Stones on Monday which was good, Speed today which was a lot more strenuous. My biggest problem is keeping time to the music, I seem to have 2 left feet but fortunately Laura's right there with her 1 2 3 4 to keep us right. On Sunday I'll give the Stamina podcast a go, just looking at it I think it's going to be challenging too so I'll probably keep those two as two of my runs until I can do them easily, and just do 30 minutes with my own music for the third run.

You can get songs at different beats per minute here jog.fm/

to help you make your own list, once you've tried the podcasts you'll know what bpm is good for you.

I really enjoyed today's run with Laura, because it's 1 minute intervals she's there in your ear virtually all the time

[Oldgirl Graduate in reply to Mitts]

I still can't do 5K in 30 minutes. When I graduated it was taking me 35 minutes, that was in May, now I can run 5K in 31:39. I don't know if I'll ever manage a 30 minute but I'm enjoying the challenge all the same. I can run 10K too now though in 1:06:39 which I'm proud of. Which ever way you do your training good luck and enjoy.

[Deryn61 Graduate]

Well done you!

I was no where near 5k when I graduated. After graduating I just built up till I was running 5k (42 mins, getting quicker but still no where near 5k in 30 mins) so dont worry about that!

And it is meant to be challenging so it wouldnt be surprising if you struggle towards the end! If you are running 30 mins you have achieved what the programme sets out to achieve, 5k is an aim (its a bit tougher for those of us who are older /shorter/sedentary for decades before C25K than some taller/leggy /fitter/younger/folk!)

[happierswimming Graduate]

Congratulations on completing c25k and wanting to carry on. The 5k+ podcasts are very good and can be done in any order and for as long as you like so there's plenty of variety to keep you running. I like speed best because it's shorter intervals ( I stil haven't managed to get all the way through stamina!) Running to a beat is a great way of increasing your speed and distance, if that's your aim and if it isn't then the podacasts will also keep you interested in running. I find I have to take shorter, faster steps to keep to the beat but I have the satisfaction of knowing that I've had a good work-out even if I don't do 5k. Have fun

[Anniemurph Graduate]

Congratulations on graduating! I'm also nowhere near the 5k in 30 minutes but I never really thought I would be. I'm just plodding on, alternating longer runs with shorter, faster ones. I went back to week 1 run one but did jog/run instead of jog/walk and found it surprisingly hard work! Good luck, and keep running.