Advice please following on from C25k

[cathybeattie]

I completed C25k just over a week ago and for my next two runs stepped up to 35 minutes but wasn't quite reaching 5k.

I've since had 2 x 5k runs...just over 42 mins then a minute less today. My plan was to gradually step up my distance and hopefully reduce my split times.

I've checked out a Bridge to 5k programme....running 17 mins then walking 1 min. several times. I'm a bit concerned about running and walking when I've build up my time but wondering if that would be a more realistic way of achieving 10k?

[misswobble Graduate10]

Run walking is good

Post couch to 5k there id the C25k+ programme, Stepping Stones, which gets you ready for working towards Ten Kms. Check them Out! Free from here 🏃‍♀️

[cathybeattie in reply to misswobble]

Thank you. I'll do that.

[JoolieB1 Graduate10]

I ran for 30 mins for a few weeks, then had a good day and kept going to a 43 minute 5k. After that, I just did 5 kilometres x 3 times a week for many weeks. I had some great ones, others were a slog but I just did that until I felt ok. Never been too bothered about speedbuilding but that improved naturally - my fastest I think is 34 minutes. Fitness seems to fluctuate though so I just avoid injury and set my own goals. Once 5 was ok, I gradually increased one run a week to be my long run. Started with a 5.5, then 6, 7, 8 and then to 10!

[cathybeattie in reply to JoolieB1]

Thank you for sharing this as it sounds exactly what I had in mind. I've started using Map my Run and like hearing my times throughout my runs. I've had a listen to some of the podcasts and don't want to put myself under any pressure. Well done on getting your 5k time down and increasing your distance. So encouraging to read your reply.

[Stellawhite89]

I just graduated C25k end of May. I had the same concerns of going back to intervals but gave zenlabs c210k a go..starts with 4x 10 minute intervals with 1 min walk between each..maybe it was just mental but I noticed I could go faster in the running intervals knowing I would have a bit of a break. I have been alternating between running steady 5ks+ and the program so I don't get to dependant on the walking breaks, trying to push a few minutes further on the nonstop runs. Last week I decided to go back to c25k week 1 day 1 slow running the walk sections and trying to pick up the speed for the run sections. Trying to keep things interesting lol yesterday I did week 2 of 10k trainer 3x 15min with 1 minute walk between each..I felt good so I did an extra 15 minutes and pushed it to 5 miles. Not fast but I've never gotten that far before. This is just whats been working for me I got a little bored the week after I graduated and alternating between nonstop runs and the intervals has kept me interested and trending a little faster =) Best of luck, sorry I wrote a book.

[cathybeattie]

Thank you for sharing your progress. I think I'm going to try this and alternate my runs with intervals. I've been doing 5ks three times a week but not getting any faster and feeling quite deflated at still not managing under 40 mins even though I know I should be pleased that I've got the stamina to keep going. I could still use map my run but walk for a minute every 10 and see if that helps me increase my distance too.