Don’t know how to move on from 5k

[Fifi18]

I completed the C25K and celebrated by running a 5 k colour run . Was great but running 5 k takes everything I have . I can’t see how I can go further or increase my speed . I joined Bridge to 10k and followed ones Laura’s podcasts it was awful . I struggled to run to the beat of the music , the music was awful & it was hard and the worst run since starting C25K. Does anyone have any ideas what I can try ? Thanks

[pinkaardvark Graduate10]

You need to find a level where you can run and it "doesn't take everything". That's ok for a one off, or if you are specifically chasing a target but that can't be every run, as you won't last long running that way.

I can't advise you specifically without more info, but common issues can be people running too fast for their ability level which means they are running in too high a heart zone or past the limits of their current muscle development. So if you think that's the case you could try slowing it down a little.

Other than that you may want to look at things that can support your running and help to make it easier, ie some strength training and complementary cardio on rest days.

For me the solution was losing some weight, combined with lots of gym work.

You will find a way if you want to, and we ae all here to help

[Sadie-runs Graduate10]

Hi Fifi

I see you only graduated a week ago, so in all honesty, I think it is a bit soon to start training for a 10k. The general wisdom in here is to consolidate for a good few weeks before joining a 10k plan. So, that would mean running for 30 mins around 3 x a week (not focussing in how far you run, but focussing on the duration). The reason behind this is that after a 9 week programme, you are still very much a new runner. You need to keep building stamina and to do that you need to keep up a regular running routine. And as pinkaardvark rightly says, bring in some strength training on rest days. (I do Pilates - a strong core is very useful for a runner). Most of all be patient. You will improve, 5k will get easier - but it takes time and practice. xxx

[Sadie-runs Graduate10 in reply to Sadie-runs]

PS the speed podcast is quite do-able and only about 20 mins- you might enjoy that once a week?

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You need to consolidate your 30 minute runs for a while. that will give you the stamina to go further. Relax and enjoy the 30 minute runs for a few weeks: they don't have to be 5k - the goal at the end of c25k is to run for 30 minutes without stopping, and few people manage 5k in that time on graduating. You will get to 10k, don't ever doubt it, but your body needs time to strengthen and set itself in this new way of being x