Graduated from C25K on Friday. Gonna do a few more 30 minute runs and try to get nearer the 5k but what then. I’m doing The London Marathon in April and I only started running 9 short weeks ago
What’s my next step and any advice on how fast I should increase my distances.
Hi well done fellow new graduate!
I can’t give any advice as am wondering the same thing myself!
Hopefully you’ll get some good advice that I can tap into too!
Wow, I approve of ambitious goals, but please be VERY careful how you go!
It is generally suggested that distance is increased by no more than 10% a week. That is 10% of your total distance for the week, but generally there is a long run each week that gradually gets longer. It's also a good idea to reduce the long run every 3 weeks to give yourself a break. It might be wise to think about planning a run-walk pattern for your marathon - investigate Jeff Galloway for more information. A lot of us use free online training plans - MyAsics is the one I've tried, and it's ok, but I'd caution against the 2 runs a week option because it ramps up the distance much too quickly imo. Do 3 or more runs per week if you can, and include some strength-building workouts each week.
You've got a lot of work to do, so start asap, and be very aware of any signs of injury.
There's a marathon training forum on Health Unlocked here:
healthunlocked.com/marathon...
Good luck!
I currently do 4 runs a week but I’ve only been doing 30 minutes each run. My thought is to do 2-3 shorter runs during the week and then a longer run on a Sunday. My plan for the marathon is that I won’t be able to run the whole distance so it will be run/walk strategy. I’ve looked at various Marathon plans but another going to choose one until after Christmas as I feel it’s a bit early for me to think about as it’s a bit daunting only doing 3.1miles at the minutes.
Thank for the advice
All sounds good! It feels daunting at the beginning, but I hope you enjoy building up the distance and exploring new routes. I'm in the London Marathon too -I was so excited when I got that 'You're In!' magazine, and I'm really looking forward to running it 
I am sure someone posted a month or so back on here saying that he had just done a marathon using the Jeff Galloway technique of 15 minute run to 2 minute walk. (I think that's right but you can check online). I am using that 15:2 method on one of my three runs per week to see how I take to it, although I have no marathon plans - but would like to aim for 10k when I'm ready. 😃
As roseabi mentions, you need to be very careful about marathon. I'm in a process of consolidating my 10k runs in order to move up to 21k and as much as it is fun it is equally a proper and careful workout. Marathon is my target but not any time soon. You can easily mess up your muscles/bones/tendons/mind - if not ready.
I get some advice from two of my marathon friends and they both experienced side effects and injuries due to ill prepared runs, from muscular to simply fainting on the track. Mind you, those guys run the whole distance and if they walk then they stop. Either or.
The point is do not rush and do not push your body beyond limits . We are not pros, we are all here because we enjoy our pressure free runs on our own terms and the benefits we get from exercising.
However, l would love to hear of your London marathon success and there's nothing better than achieving against the odds.
Very best of luck!
Oh boy, that sounds ambitious but I'm sure with dedication and quite a bit of hard work you'll get there just fine.
Good luck and look forward to catching up with how you're doing
I'd second the good advice above about 10% rule and watching out for injury, but also, start doing core strengthening work now - it makes a massive difference. And squats are magic.
Wow, I can’t imagine having such an ambitious goal. I graduated C25k last December and then took about 6 week’s consolidating that distance and using the C25K+ podcasts to help build strength and stamina. I then started slowly on a Bridge to 10K programme, which took longer than anticipated as I had problems with my Achilles’ tendon. Now I’m consolidating 10k but building up one run per week to a longer distance, but so far my max is 17.5 k.
Please heed the advice above and take care of yourself. Doing core work and other strengthening exercises on rest days is essential. If I neglect my gym slots for a couple of weeks I really feel it in my knees and hips when running longer distances.
Take care and good luck.
Thanks everyone and I will heed the advice. Done 3 runs since graduating and this morning I just wasn’t feeling it. Only did 2 miles in 30 minutes. Muscles were aching from Monday’s run which was a few hills. Gonna follow my plan where I can but not pushing myself too much. Think I’m going to follow a run/ walk plan to ensure I finish it safely but again I will listen to my body
A little pathetic but what can I do?
Can I do a marathon over a month or so?
What’s the weather forecast and what do I wear?
An interloper, not quite knowing what to do now.
