What’s it like post 5K?

[030961]

Hello all, I graduated a few weeks ago from C25K and you could have blown me down with half a feather. I was only doing around 3.5K at that time and have been spending my time on my consolidation runs trying to get to 5K. I’ve managed that now three times in a row although I am tired at the end, and only ever run slowly. My next ‘goal’ is 6K. Is it all going to just be in my head and I have to get on with it, or are there any tips I could take on board that might help me to get there?

[WeavingWonk Graduate10]

I am "sort of" following Juju's Magic Plan. (See pinned post). But much slower schedule.

I ran 7.25k today which is my longest run ever. And I am like a snail. My pace was 9:09min/km today. I ran 7k a little faster last weekend.

What I am trying to do is a long run on the weekend, one 5k during the week, and one shorter run - 3 to 4k. The last is either hills, or trying to run faster for parts of it, or in an exhausting week, a really slow comfortable recovery run. I don't manage all three runs every week but do average 3 runs every 8 days. What I love about the longer runs is they have made 5k feel like a comfortable distance.

I am so goal oriented that I had to set myself a goal or I would likely have drifted away after graduating. Others just enjoy going for a run and seeing where and how far their legs take them. What motivates you? I think that's a good place to start for deciding what you want to do!

[030961 60minGraduate in reply to WeavingWonk]

I agree, I need to have a hurdle to jump, otherwise it’s easy to stop...onwards and upwards to 6K!

[Roxdog Graduate10]

Well done! Yes, mostly this is in the mind, but I am a big fan of doing lots of other strengthening exercises to support your running. It might be worth building in exercises such as squats, step ups and bridges into your routine. I think it realky helps!

I hear great things about Ju-Jus magic plan to 10k, but I just did my own thing. It depends what suits you.

[030961 60minGraduate in reply to Roxdog]

Thank you Roxdog. I’ve been poor preparation wise because I’m keen to get underway which can’t always be good. But I think some strengthening as you suggest could be helpful. Thank you.

[Speedy60 Graduate10]

Well done you! If distance is your goal, run slowly. (In fact, if speed is your goal still run slowly!) Gradually increase your distance by 10% each week and you will get there.

Having said that, now you've graduated, you can start to mix things up a bit. A few hills always help with stamina and a short, fast interval run, maybe every third or fourth time out, will also help. The world is your running track!

[030961 60minGraduate in reply to Speedy60]

Thank you Speedy60. Running fast still fills me with some dread as I might just slow to a halt soon after! But, I do have some hills around here so I’ll give it a go. ‘Why not’ is my philosophy it can’t do me any harm! Thank you.

[Speedy60 Graduate10 in reply to 030961]

Speed is overrated in my opinion. 😉

[Hidden]

Congratulations on your graduation and reaching 5k. A huge achievement. It’s wonderful over here on the Bridge to 10k forum. Wonderful advice and encouragement from fellow runners who are either on or have done the same journey as you.

Once I had achieved my 5k I started the timed version of ju-ju’s Magic Plan. Just to explain, as I didn’t understand when I first stepped on the bridge - there are two versions of ju-ju’s plan, the timed and the distance versions. I completed the timed version first to reach 60 minutes of running, for which you earn the 60minGraduate badge. Then I progressed to the distance version but started at week 4 of the plan as I was already up to 8k. I ran my first 10k this week.

The two plans compliment each other brilliantly and allow you to make great progress that is both feasible and rewarding.

If following a plan isn’t for you and you want to do your own thing, just ensure that you follow the 10% rule as you increase your distance. Whatever you decide, there will be plenty of people here to help you as you go. Good luck.

[030961 60minGraduate in reply to Hidden]

Thank you. I do like to have a regime to follow. I think distance would be my thing first then speed later for me I think. Thank you so much for taking the time to respond. I have 6k in my sights next!!

[Hidden in reply to 030961]

The timed version is the easier first step of the two plans. You just run for the set length of time regardless of the distance. By the time I reached my 60 min graduation run I could run 8k, then I switched to the distance version. I did my 10k in 1:17.

[030961 60minGraduate in reply to Hidden]

Ok, I’ll take a look at that first then. Thank you!

[Hidden]

Post 5k is like opening the door to a new world of possibilities. The enjoyment and memories ahead are absolutely incredible. Be brave and walk through the door.

[030961 60minGraduate in reply to Hidden]

Thank you, I have my hand on the door right now ready to push it open...stay tuned!

[Slothgoesrunning Graduate10]

I spent my runs post C25K running 5ks but trying out new things: new routes, hills, breathing technique, different warm up routines and times. I didn’t worry about time or increasing distance for a year - mine has been a slow journey but well worth it. Happy running 🙂

[030961 60minGraduate in reply to Slothgoesrunning]

Super advice thank you.

[Cmoi Graduate10]

Ah, there be dragons beyond 5k!

Or at least that's how I felt for a while. There were "must go faster" dragons breathing fire, "must go further" ones whipping their tails, and sometimes the "you're an imposter, you can't do this" ones ambushed me, gnashing their teeth and sharpening their claws.

But after a while, you get to know the dragons, and they get tamer. So mostly they go away, because they realise you know how to deal with them.

And on the really good days, they let you ride them, and you fly away with them to places you never imagined you could reach.

Happy dragon-taming!

(PS JuJu's plan is ace.)

[030961 60minGraduate in reply to Cmoi]

Lovely post thank you. I’ll head off to meet the dragons then! Looking forward to flying as high as I can.

[030961 60minGraduate in reply to Cmoi]

PS..... please write a book, I’d be first in the Q to go and buy it, love the dragons story!

[Lifebeginsat Graduate10]

Hi there, when I finished c25k, I could only do about 3.5 k in 30 mins, so I just started to do one run for speed, one run was just an easy 30 mins, and then one run I increased my distance gradually. Then I discovered juju's magic plan. Much like Delly-dot, I then did juju's magic plan time version, and then transferred to the distance version, which I started at week 4 as I was already doing the equivalent of that. I had originally had no intention of running more than 5k when I started this- and actually was surprised I managed 3 X 30 mins runs! I've now run for 9k! 2 weeks and I'll be at 10k. If you like a goal, then Juju's plan is excellent. Helps prepare you both mentally and physically to safely increase your distance. Good luck, and enjoy!🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️😁😁😁😁

[030961 60minGraduate in reply to Lifebeginsat]

Super advice thank you. I’ll take a look at the plan.