Well, not actually my first run, obviously but my first run since starting on C25k where how far and for how long I ran was entirely up to me - I was entirely free to run anywhere I liked under my own steam.
So I downloaded another podcast to follow, naturally!
Specifically, I couldn't leave Laura alone and downloaded the Couch to 5k Plus "Stamina" podcast, which promised "a thirty-five minute run with music to keep you running faster for longer". 35 minutes seemed like a good next step from 30 minutes so off I went. Laura explained that we were going to run 10 minutes at 158BPM, 20 minutes at 160 and then 5 minutes at 165.
It was brilliant - not only did the BPMs and the fast music mean I ran a lot faster than usual (8.46mins a mile rather than my usual 9 and a bit) but Laura was great - instead of the Couch to 5k "you can do this/you're doing great" she was giving reminders of technique - what to do with arms, head &c that I'm sure made it both faster and more of a workout.
I really enjoyed my run today and would definitely recommend the podcast to anyone graduating C25k.
My plan for the next few weeks is now sorted, I think:
Monday: XT/Strength and Flex
Tuesday: 35 minutes fast, as above
Wednesday: XT/Strength and Flex
Thursday: Longer, slower run, building up endurance
Friday: XT/Strength and Flex
Saturday: Parkrun or similar timed run
Sunday: Outdoor Gym/gentle exercise
I've entered a couple of 10ks in May and July which the Thursday runs are aimed at working up towards.
If I can trouble the forum's collective mind for a bit of advice, how long do people think I should try for on Thursday? For comparison, I ran 4m exactly in 35minutes today.