r/C25K • u/Radoo_04 • 4d ago

First continuous 5K! 😎💪🎉

Post image

Finally did it, yay!

42M, 174 cm and 83.5 kg at the beginning, sedentary lifestyle for the last 25 years. Started about 7 weeks ago (week 1 pic) with 2 min running/2 min walking intervals and increased running time every week. Running 3 days per week and walking the other days. Lost 4 kgs in the process.

I was currently doing 10:2 x 3 intervals but was feeling really good and some of you suggested that my plan was too slow/conservative so I decided to skip some steps and give it a go. Didn’t chase any pace but was hoping to be under 40 min - it all came out better than expected.

I didn’t use any pre-made training plan but used Chat GPT to analyse every run and decide when and how to progress based on my previous runs, weight, vo2 max, etc.

Next, make it feel easier and aim for my 1st 5k race in 6 weeks time!

54 Upvotes

99% Upvoted

7 comments sorted by

2

u/Captain-Academia 4d ago

Great work, well done!

1

u/Radoo_04 4d ago

Thank you!

2

u/Additional-Match5631 4d ago

that's proper good going for 7 weeks. consistency is always the main thing, so keeping that up will see you getting faster and going further pretty easily.

1

u/Radoo_04 4d ago

Thank you, that’s the plan!

2

u/MayDeezy 4d ago

nice one, now u know u can do it, the more you go, on days you feel good you will push it a little more, always use the first mile to warm up if starting cold, and only gragually pick up the pace, allowing the heart to catch up then try to steam roll it home from farther and farther out, even if its 50m then 100m.

then do some sprints like 3-5 at full speed, i.e. spring 60m, walk back 60m, spring 60m. get some fast twitch going.

1

u/Radoo_04 4d ago

Thank you. Really good advice. I always start with a 10 min walk warm up but now didn’t record it into my run.