Advice, please, for a recent C25K grad

[gazelle2B]

Hi Folks,

I hope you can help me. I graduated from the C25K programme a couple of weeks ago and I'm really not sure how best to proceed with my running.

When I was about halfway through C25K, I received some advice from a few veteran grads who said that, following graduation, new grads should concentrate on 'consolidating' their 30-minute runs -- in other words, they shouldn't increase their distance or speed for a while. OK, that makes sense in order to build a strong base, but is there a rule of thumb about how long you should stay at 30 mins?

I know everyone is different, but I'd be grateful for any general advice, as I'm still new to this running game.

[IannodaTruffe Graduate10]

I wrote a post about the 10% rule here healthunlocked.com/couchto5.... which includes a link to this article strengthrunning.com/2010/06... which gives general advice about increasing distance but also recommends that you should stick at a new distance for 3-4 weeks. This is obviously not possible with every change of distances but is certainly wise at the end of C25K, if you can curb your graduate zeal to run half marathons in a couple of weeks.

[hilbean in reply to IannodaTruffe]

Ah yes, I remember that advice from when I graduated but, like you, I took it to mean 10% on the long run rather than the weekly mileage. It's certainly worth taking a look at if you're not going to follow any of the prescribed training plans. It frees you up to do pretty much what you feel like on the day. So, at least if you only want to do 2 miles rather than 3 one day you can add that extra mile elsewhere if you wish. Consolidation is a good plan as it gives you a stronger baseline from which to increase, in my opinion. BUT like a lot of newbie graduates I remember being impatient to do more and on occasion I got lost or took the wrong turn and ended up doing way more than intended. I survived but from these experiences would definitely recommend the measured approach

[gazelle2B in reply to hilbean]

Thanks hilbean. I'm trying to keep my injury risk low while slowly increasing my stamina, and as a newbie, it's so helpful to be able to ask those who have already been there!

[gazelle2B in reply to IannodaTruffe]

Thanks for the links, IannodaTruffe! I've learned a lot already from both those sources.

[JaySeeSkinny Graduate10]

Good advice from the wise one above and it helps you avoid injury. Most graduates want to get to 5k relatively quickly and many use the c25k+ podcasts to consolidate (stepping stones, stamina and speed). They vary in time from 20 mins (speed - but don't worry, 20 mins is more than enough!) to 35 mins (stamina) and provide a bit of structure. Mixing it up a bit is also good rather than 3x 30 mins for weeks on end. Many people try and do longer runs at the weekend to try and build up their stamina.

Whatever you choose, enjoy!

[gazelle2B in reply to JaySeeSkinny]

Thanks for the help, JaySeeSkinny. I'll give those c25k+ podcasts a try in a couple of weeks.

[Sadamski Graduate10]

As others have said above, it's a matter of personal preference.

The general advice is to do the 3 x 30 mins (or 5k) until you are relatively happy with it and then it really depends where you want to go next.

If you want to increase distance, then start increasing one of your runs by a bit each week.

If you want to nail your 5k times, then start doing some fast / slow intervals (instead of run / walk) or some hill sessions (run up, walk down, repeat).

Just don't try and do too much all at once or it will catch up with you... says the voice of experience

[gazelle2B in reply to Sadamski]

Thanks Sadamski - that's really helpful! Cheers.