Couch to 5K
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Moving forward???

I've been building up slowly from my graduation a good few weeks ago. I managed 6.5k last night. I have been adding on 0.5k every week. I make sure I cover the run 3/4 times before I move up the distance again. I was just wondering if it is ok to do it this way? I have read about people going back to walk/run training but I'm really enjoying the running and don't want to start stopping and starting again. However, if there is a good reason for it I would. SO, can I continue as I am adding 0.5k each week or should I look at walk/run again?

6 Replies

Hi Laurae, congrats on getting to 6.5 Km, you're really making progress.

Truth is I don't know the answer to your question. I only started in running in March so I'm no expert. I was one of those who graduated from C25K and then went back to intervals doing B210K. I think, if the thought of going back to intervals is objectionable to you then you definitely shouldn't do it. There is more than one way to increase your distance and lots of people on here got on badly with having to go back to taking walking breaks which are pretty non-functional and only serve to distract you when you're 'in the zone' and make it hard to get going again.

Now I've graduated from that I face a similar dilemma to you. I think your tactic of adding 0.5K on every week is a sensible one. The thing is in a few weeks you might come to a point where you're running, say 8/9/10 Km three times a week. That's tiring and time consuming, and could put you in injury's way. This is where I ended up with B210K- running 3 long runs a week and feeling tiredness build up in my muscles, tight calves, and a slight boredom with always having to 'pace myself' for a long run every run.

I haven't really got the solution yet, but my thinking currently is that it might not be best to run our longest run every run, and that one or two of those weekly runs should be replaced with something else be it a speed or stamina podcast, running up hills, or an easy but fast 5K.

I'm definitely going to be using advice from this forum to help me come up with a varied plan which continues to build distance. I hope you can do the same.

Happy running,

Emily :)


Thanks Emily . I hadn't really thought of that far ahead when I'm running 8 or 9k. Think I may go for one or two longer runs and a shorter one. I suppose it is ok at the min as I'm off work. But couldn't see me running any more than an hour three or four times a week. Thanks


Hi Laurae

Yes, maybe I'm jumping ahead a little, but you'll get there before you know it :) I hope you figure it out anyway, I'm sure you will.


Hi Laurae,

I think the most important thing is for you to enjoy it... which you do!

We are all different and what works for you might not work for someone else.

So just listen to your body, have sufficient rest between runs and enjoy yourself!

Happy running


I suppose it depends what your goals are for the future. I added extra distance onto one of my runs each week, the other two runs I do are no more than about 35mins/5k. I do a 5k parkrun on the Saturday, and once a week I try and do some intervals and hills. It works for me but I am no expert. I know I wouldn't be able to do a long run more than once every week or two. x :-)


Sounds sensible to me. Once you get to a comfortable distance, you might want to do one of your runs as a slightly slower pace but run it as a distance - I normally do 2x7km in the week then to a 12k+ at the weekend..

Well done!



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