Having now finished the C25K programme - and run 5K in 35 minutes ONCE!! -- I have just finished Week 1 of my 16K plan. Basically this plan has 2x30 minute days where you can do almost anything so long as it is running - and a long slow run day which increases each week by 1 Klm until it gets to 18klm (gasp!!)
This week I used the 2x30 minute days to mop up my 5K runs and this morning I did 6Ks at approx 8 mins per K using a Run/walk ratio of 2/1.5 minutes and finished it feeling quite good. The big question is - can I maintain this pace up to 16k's??? I am also deliberately using a hilly course for this long run training.
I am intending to use one of the 30 minute days to run at Parkrun - and either decrease my time for the 5K's or run at the same pace but slowly do it easier. I think the second option is the one I will aim for - as the second undoubted leads to inevitable injury. To do this I will use the second 30 minute day ( probably extended out to 45 mins) for the Stepping Stone, Speed and Stamina podcasts plus bits of the C210K programme. The trouble is with the C210K programme is that it aims for people to finally run 10 K non-stop and that will not be me !!