I ask because I've spent six weeks looking forward to graduating but now I can see the end in sight, it's occurred to me that I will no longer have a structured challenge and it's that challenge which I've enjoyed as much as the runs themselves, probably even more than the runs.
I've given it some thought and realise I'll still have the target of transforming 30 minutes of running into 5k of distance, then there's the local parkrun I want to be able for but I'm curious as to whether anyone has found completing C25k an initial joy then a bit of a come down?
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Fingalo
Graduate
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Only having graduated a few days but an issue I have been mulling over for a few weeks. My first run after graduation was yesterday and a total disaster and finally discovered what is meant by a "bad run" in that I really struggled to keep going and gave up. But as I found my last few runs on the programme difficult with regard to my breathing I have decided on a different tack.
I have a C25K version based on distance rather than time. The change happens at w3 where you have to run then walk 170m then 365m then repeat. So each week it doesn't matter how slow you go you have to cover a certain distance and by week 9 you end up with 3x 4.8km runs followed by a final run of 5k. Apparently this is the original programme. So I am starting again in someways by doing two of these runs and a 30 minute run each week starting with w3. Just did one today and it seemed odd doing a shorter time but by the time I finished my cool down I was literally back where I started unlike the timed version where my cooldown walk kept getting longer because the second half of my linear run was slower than my outward run.
That sounds like a great way of getting up to 5k, I'd love to try it but hate the idea of running on a treadmill, which I'd thought would be the only way of knowing how far you've run for. The later part of your answer suggests you were outside though, how did you manage?
I use the RunDouble app on my phone (I only use the treadmill rarely as I find it boring running indoors especially the longer runs). This gives me various stats. There are plenty of other apps around but the one I use is only available for androids. Others on this forum also use devices such as Garmin watches.
I use Nike+ which is a sensor you put in your shoe. It can either tell you distance or time and then keeps your stats so that you can compare how you are doing over numerous runs. I got it for Christmas and love it. I think it only cost about 15 pounds.
Only blues post grad was the first run which was terrible after graduation, but after that it was a case of getting into a good routine, either increasing speed or distance or both.
You will need to set some personal goals for yourself so you don't get bored.
I guess I did, yeah. Although I had a goal in mind (10k), it took me a good two months before I got running again. That goal wasn't enough, though - I needed a plan and a structure. I'm now a whole month of running 3 times a week, although the days vary, the basic structure stays the same. One long run, one speed run, and a shorter light run.
My goals are constantly changing... but that's a good thing
When I eventually graduate (surgery next week *sob* ) I intend to sit on my laurels for, oooh, about a week and then get cracking on a 5-10k plan. I've already come up with a plan that I will structure and do on set days. My long term aims are a 10 k this year and then next spring a half marathon. I like to have a long term plan though, I'm forever a day ahead of myself.
I graduated in the Summer and yes I did have the blues after graduating missed the structure of the C25k programme. I basically continued running doing my own thing mainly 5k 3 times a week but really missed having a focus/goal. One evening 3 weeks ago I went online and entered my first 10k race, printed out a 10k training plan and have again got my mojo back. I have gone from running an average of 9 miles a week to this week I have run 18 miles.
I think that's part of my problem. I have no interest in extending the distance as I still feel I'd be bored running for more than half an hour so it leaves me nowhere to go in that regard.
The obvious option then is speed (and god knows I've room for manoeuvre there) so I think Peabs RunDouble app is the way to go.
I'm aware that might change as a couple of months before I started C25k, I'd not even thought of taking up running, however for the moment it remains unlikely.
Absolutely know where you are coming from. I felt like that. Missed Laura. Missed the structure. Felt a bit lonely.
I made my own running playlist. Sorted out a few different routes.
I use Nike+ on my iPod nano which you can set to time or distance and it tells you when ur halfway, nearly done etc and you can use your own playlist. It logs your run so you can see and compare time and distance, calories etc. even got a surprise message when i did my best run. Works for me. Helped me move on. I tried speed / stamina podcasts but didn't like them . Also just joined local running club. Very informal....lots of newbies like me and no pressure to go on long runs out of my league
I graduated about a month ago and was worried about exactly the same dip - so I've signed up for a charity 5k and I've arranged to go with a friend to a park run. Look the park runs up if no one has mentioned that - they're free 5k runs, organised by volunteers in parks all over the place, and you'll probably find on the day that you can manage 5k because of the lift of running with other people.
PS - try the 5k+ runs which i'm using at the moment - I've had to take a short break with a nasty cold but I was really enjoying them and could feel myself getting fitter. So once my wheezy chest has cleared up a tiny bit more i'll be out there
It's a very common question, as I think most people like the structure of the plan. I'd agreed to do a Santa Dash so that kept me motivated prior to Christmas. I think the key is to find a goal no matter how small that you can work towards and even better track your progress towards.
I've slipped a little since Christmas, in that I've only been running twice a week, but hey in August last year I hadn't run for thirty years! I am toying with the longer version ( in weeks) of the 5- 10k plan as surprisingly it only involves one long run per week, with an easy run and an interval run filling the other two days, but I might have to find a "race" to enter to get me properly motivated to do it! I'm discovering that I really did like the structured plan.
If you are looking for GPS Apps, then some other suggestions are Endomodo and Mapmyrun,
I graduated in July and definitely missed the structure of the podcasts. Then I overdid things and (coincidently) became ill. I could not get back into running after that so decided to do the whole thing again.
I re-graduated a few weeks ago, but this time I was ready for the anti-climax feelings. So now I know I just want
a) to be able to run for 30 minutes 3 times a week - achieved that,
b) get a bit faster, plenty of room for improvement there
c) and I have just signed up for Race for Life 5k, happening in June, so i have that to work up to too ( I never achieved the 5k in 30 minutes)
d) If I ever do 5k in less than 40 minutes I'll do another Parkrun.
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