just graduated from c25k would like some advice where to go next.
not particularly interested in speed but would like to add to the distance and stamina.
planning on consolidating the 5k 3 times a week and maybe increasing one run per week but what is the best way of keeping the structure and disciple of c25k but build on this
First of all, well done. Your plan is great too for going forward. I can't really advise you because you will know yourself when you can do more and when to hold back but can share my own running experiences. I felt doing 5k was important to stick to twice a week. It was still challenging, I could up my pace if I wanted to or slow down for a more restful jog. I did one long run a week too, started with a 5.5k just to show I could run further than 5! The following week I did 6, then 7, an 8 and then just decided to stumble on and did 10k on a flat track around a lake. I watch to see how my legs are on a run and how they recover, I might even put in an extra rest day but always running 3 times a week.
You will know when to rest to recover from an injury and when to re introduce a walk break but trust yourself because you are the expert
Congratulations on graduating! If you like the discipline & structure of C25k why not try a 10k app? Of course the coaches aren't as supportive as our Laura but it would give you some structure.
Or as both JoolieB1 & I did, have 1 long run in your armoury each week & keep adding a little bit of distance each time or when you feel ready. I stuck at 8k for a few weeks before steadily moving up to 10. I tended to add half a km each week to my long run which for me was a Sunday normally so no pressure to get back for work etc.
Good luck with it & enjoy!!☺
The c25k+ podcasts are good for immediate post graduation. There are three of them, Speed - which is a short sharp shock of interval training, Stamina - which is a 35 min run and Stepping Stone which varies cadence during a 30 min run. They are quite fun and add variety. They also still have Laura's reassuring voice! I try to do 3 runs a week at least. One normal 5k, one speed/interval run and a longer (6-10k) at the weekend or if I have a day off. Build up gradually to the 10k, if you increase your distance too quickly you risk injury. There are all sorts of things out there to try out - the adventures are just starting!
What do you want to aim for? Have you a certain distance in mind??
Enjoying running and being injury free is the most important thing. Maybe plan some new places to run to vary it, I love running in the woods and across fields and at this time of year, despite the rain, the ground is pretty firm under foot! I was aiming for a September Half Marathon but have a pain that comes and goes so I will put my legs first and see how it goes. Running 5k is a fantastic achievement in itself and doing that three times a week is great. Even .5 km extra is good if you feel ready to do a little more!
Advice on what to do next from some more experienced runners!
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