drl212Graduate19 hours ago

The important thing here is to create a consistent running habit.

Instead of a C25K - I renamed it a C230min. Running for 30 min is an amazing acommplishement when you look back at Week 1.

In my consolidation runs after graduating, I continued my 30 minute runs and added a few minutes each week. Got to 5K by the fourth week (slow and steady).

Since then I've been on a 10K plan and have hit 6K and 8K. My speeds have increased little by little even without working on them specifically.

As someone said in the film Steel Magnolias: "I'm built for comfort. Not for speed."

Four more runs to go! You've got this...

Broc-o-lover in reply to drl21219 hours ago

Thank you , I’m determined to keep going ….

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MissUnderstandingAdministratorGraduate in reply to Broc-o-lover18 hours ago

Just because it’s been mentioned above, here’s a post about what “consolidation” means..,

healthunlocked.com/couchto5...

It isn’t something that’s come from the Couch to 5k programme but it’s a popular way to start post couch to 5k running on this site and would involve sticking at 30 minutes for your longest run for a little while.-often three weeks.

Others like to continue to add a few minutes, like    drl212 did, and I did something similar. The important principle there is to go steady and stay within adding about 10% max to your run time. When you finish, the app will give you some advice and there are loads of posters here who can tell you what’s worked for them,

One step at a time,… get that graduation badge first!

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Broc-o-lover in reply to MissUnderstanding17 hours ago

Yes, I will focus on the next four runs so I can graduate !

Will certainly be consolidating for a while before increasing

🏃‍♀️

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YesletsgoAmbassadorGraduate18 hours ago

Don't worry Broc-o-lover , many of us won't ever manage 5k in 30 minutes. Speed isn't the only measure of success. Running for 30 minutes is one goal which you're well on the way to achieving. Running 5k is another, separate goal and if you continue running at a pace that's comfortable for you it's achievable too, though probably in more than 30 minutes.

With each goal you achieve make sure you congratulate yourself.

All sorts of things affect the pace we find comfortable, especially sex (men generally faster than women because of muscle:fat ratios, shape of the pelvis etc), age - the older the slower, fitness level, weight, height, build, the possibilities are endless. Just get out there, run the way that you want to and enjoy the process.

Good luck

Broc-o-lover in reply to Yesletsgo18 hours ago

Thank you 🏃‍♀️

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MissUnderstandingAdministratorGraduate18 hours ago

The programme is really badly named! Most people don’t hit 5k in 30 minutes. Couch to 5k (counterintuitively!) js best run at a pace where you can hold a conversation put loud without gasping. What number is on the treadmill/your watch is totally irrelevant, as is how far you cover. It’s purely a time based programme.

Some great runners never run 5k in 30 minutes. There are loads of way to define success and don’t let that one take away from what you’ve achieved. Enjoy your final runs of the programme and maybe start planning some celebrations!

Broc-o-lover in reply to MissUnderstanding18 hours ago

Thank you 🏃‍♀️

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Broc-o-lover18 hours ago

Thank you 🏃‍♀️

OldflossAdministratorGraduate14 hours ago

You have had some great advice... and mine is the same... whoaaaaaa! Get to that podium !

Slow and steady will take you there safely and enjoyably... then the runs continue They evolve and who knows where you will find yourself You will be amazed !

Broc-o-lover in reply to Oldfloss9 hours ago

Looking forward to being amazed ☺️

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Vickarillo50 minutes ago

I'm just about to start week 8 and was thinking the same thing. I've tried throughout to look at it as increasing my stamina but it doesn't help when people ask how fast/and far I've gone.

Keep going well done!

Broc-o-lover in reply to Vickarillo39 minutes ago

You too 🏃‍♀️

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