Couch to 5k+ - best step forward?

[TanHall]

Hello all

I have w8r1 tomorrow and the running is going pretty well. I would like to continue with the C25K+ program and so would like to plan my next steps. I note there are three downloads - stepping, speed, and stamina. Anyone have any suggestions on which session is best to start off with? i was thinking stepping (to continue with the 30 min runs) plus some speed training. Any advice will be welcome. TIA

[Millsie-J]

Hello and welcome!

Sounds like your journey is going well, congratulations on what you have already achieved. I’m not sure if you intended this for the sister forum, C25k.

New graduates are generally advised to consolidate 3 x 30 minute runs a week for some weeks after graduation as a starting point.

The 5 k+ podcasts are a good next move but some find them each challenging in their own way.

Stepping stones concentrates on pace and technique, Speed is an intervals session, short but a good workout, Stamina aims to get you increasing/ maintaining pace over further distance/time.

I would suggest following consolidation try one a week to start with, alongside your other two runs (three runs in total). Then take it from there.

Good luck with Week 8 and 9, enjoy the journey.

[TanHall in reply to Millsie-J]

Thank you Millsie-J. Your guidance is very useful. First post - wrong page! Sorry.

[Millsie-J in reply to TanHall]

You are very welcome on both forums Tan, but on the other site you will pick up posts from others at the same point as yourself which might be helpful for you, and you may be able to help them.

Happy running!

[Windoze Graduate10]

hi. first of congrats. I've just posted a similar thing. I spent a month putting the 5ks in to find my pace and get my body used to the distance.

I'm now mixing up the 5-10k program with some speed and interval runs. I'm finding they really really help.

[TanHall in reply to Windoze]

Very useful. Thanks Windoze.

[DebJogsOn]

I think what you do next depends on where you're at by the end of the C25K programme.

I could run for 30 minutes but was some way off running 5k in that time (or any time close!). I then spent about a month consolidating 30 minute runs without worrying too much about pace or distance and ran my first 5k in 38 minutes.

Over that month I experimented with running at different times of day, along different routes, at a different pattern across the week and listening to different things. At the time I did feel a bit like I was just 'treading water' - but it did mean that a found a comfortable way to make running a habit that fitted with my work and family routines.

At that point I started using the C25K + podcasts. I think they're great and all offer something a bit different. I think if I'd used them straight after Wk 9 of the programme the speed and stamina ones would have been a real challenge so I'd recommend the stepping stone one if you're going to give them a go straight away.

It is a good idea to have some sort of plan for how you're going to continue once you've completed C25K, as I think lots of us go through a little slump as we miss the structure of the programme, but I think if you try to push to hard too soon the danger is injury - either physically or to your confidence.

Enjoy Wk 8 & 9. Look forward to hearing what you get up to post graduation !

[TanHall in reply to DebJogsOn]

Very wise words. Thank you!