Richard, so you reach 5k in 33 mins, that's a great time, as you graduated not so long ago. I would keep it at that if your comfy with it, and the time should come down more in due course naturally if you feel you have more in the tank..
Your already at a great time. I could only dream of that sort of pace. Now is the time to find out what you want to get from running. It's an exciting time. Try a few different things. Try a little longer run or try a speed run. In time you will find a preference. I was so surprised with my speed to find what I loved the most was my longer slower runs, I never in my wildest dreams thought of myself as a long distance runner but something inside me loved it. I still do my speed and hills but they are to help me build my stamina. Some love obstacles and some love trail. The world as they say is your oyster, go and have a little explore. Happy running.
I would say you should do what suits you , to do that you may need to try different things ... the main thing is to keep it interesting and enjoy what you are doing ..
The "usual" way most go is 1 longer run a week, increasing by approx. 10% of your weekly km's or miles ... then try different things on the other 2 usually speed or hill work and a shorter slow run ..
Totally up to you and what your goals are but what ever you do, it is your way
If you're happier at a longer run for a slower pace do just that. Increase one run a week longer and longer. Nobody ever said you had to get faster than you're already going. You can always try one speed run, but if you know what you like then work with it.
Hi! I have been going for longer, hillier runs, taking a more leisurely pace than that which I was using for 5k runs. This was my summer plan, as I was finding it a bit uncomfortable to run faster in the warmer weather. I worked my way up to 10k, and then did a couple of 10ks a week, varying my routes, and enjoying the new scenery. I have been smashing my parkrun PBs, and I wonder if the longer runs have helped me achieve this. I've been having fun anyway
I found today I accidentally ran slower but was so relaxed and started enjoying the journey rather than the destination - hope that makes sense.
I would like to work out a plan - I need to do that for everything in life to keep me focused - which is why C25K worked for me in the first place.
When I think about it, just over a month ago I was worried about running for 20 minutes in one go NOW I think that I need to run for longer...... the joys of this programme eh ??!!
Yes, I absolutely understand, it's fantastic to be outside feeling strong and enjoying the sensations.
My 10k plan was based in the 10% increments idea, but I just did 5.5k, then 6, 7, 8, 9, 10 - each new distance twice before moving on. I worked out the distances on Endomondo, by just going further along the same (very flat) route. I enlisted Google Maps to find my landmarks for turning at the halfway points. I found this to be a very satisfying plan
If you want to lose weight you need to run longer not quicker. You burn approx 100 calories per mile. I am following the BUPA 5-10k plan, which seems like a good one.
Well, from a weight loss angle, the longer slower runs burn more calories. I know this as I have read it but also tested it out myself.
At your early stage of running I would build up slowly to running further rather than trying to run faster. Having got injured I know this is the way to go to safely develop your running. Running faster means slamming your legs down harder and puts more strain on everything. As you run gradually further (10% rule) you will get stronger. You could also do some other forms of exercise to get your fitter generally, from walking, hiking, cycling, gym or exercises at home, etc.
A very good question! The recommended increase in weekly run is 10%, so if you currently run for 30, 33 minutes and you could just creep it up each week and see how your legs manage that. However, I did parkrun to graduate (35 minutes) and I was ok.
The difficulty comes when we ramp up running time too much too soon - I started a 10K programme which took me from 30 mins on C25K to 45 minutes and I didn't do too well, sore knees.
I am not sure a 30 minute 5K is achievable for me but would prefer to increase run time to make 5K a regular distance and then work towards 10K maybe in a few months time. How many people can run 5K in 30 minutes?
Richard, for weight loss, longer and slower is probably better. For enjoyment - and if you really don't know what you wwant to do, just go along to your local running club and sample things. There will be lots of slower runners than you there, I'm sure. A club will give you the chance to sample all types of running and see what tickles your fancy. To give an example - in the past two weeks with my club I've: run a 6mile cross country race (600 runners and a watersplash), done a 5 mile off road headtorch run, done a 5K parkrun on Saturday and am due to participate in a 1 mile graded sprint tonight. I'm enjoying just mixing it up.
It's still early days for you. Just don't push too hard too soon. It's a long time since you stopped running and only a few weeks since you've started again. It will take time to turn things around. You've made a great start. Now just build on it. Remember, Rome wasn't built in a day.
Thanks for this post- the comments have been really useful as I'm at precisely the same stage as you, just graduated, running 5k in just under 35mins and not sure where to go from there! I'm wondering now about the 10% in distance, that might be good for me... Good luck whatever you decide!
I was at this stage but on advice from more experienced runners I have decided to not worry about pace. I am following the BUPA 5-10k plan slowly, doing every session twice. So only now, 7 weeks in am I running for more than 30 minutes. I had to slow my pace from 6:20/km to 7/km to achieve a 40 min run yesterday. And I'm taking 2 rest days between each run too.
Thank you all for some truly excellent advice that has got me thinking.....
Rlear - I shall go and check it out - sounds interesting
misswobble - my problem is I don't have that much time. I do shift work and on the down times I need to rest. Running three days a week works and fits in a treat. I definitely think I am coming round to the idea of longer runs though.
joolieb1 - I am using the 10% rule and on the fourth week to keep it the same as the third then up 10% again on the fifth and so on.
AdamB - sound advice thanks. My problem as I put above is I do shift work and having already checked out my local running club can only ever make it once in three weeks. It is a pain but that is down to the job I do.
roseabi - where I live there are many steep gradients so trying out new routes is always very tricky. But that doesn't mean I can't try and fashion something out of that.
Thank you all for your help. Please keep the advice coming !!
Edit : rlear - I am going to find out about the BUPA plan but thanks for your help !
I have considered MANY training regimes for the 5K distance - and what I have come up with ( for me) is basically this -- 4 runs per week , one long easy (slow) run gradually building to 90 minutes duration, another shorter easy run building to 60 minutes duration, one 20 minute Tempo run ( paced at just a little slower than my 5K PB and one 20 minute intervals run ( 4xrunning for 3 minutes at a pace faster than my 5K PB and walking for 2 minutes) You can get these paces from the Jack Daniels calculator here runsmartproject.com/calcula... The combination of long easy runs, the tempo run and the interval run is all aimed at eventually lowering the 5K PB.
BUT - I have also realised that, being a conservative kind of person, largely non-competitive and maybe also just a tad lazy - the only way I can beat any PB now is to attempt it during a pacer day at parkrun. Last month I stuck like glue to the 30 minute pacer and left him in the last 1/2K to be timed at 29:16. I KNOW that I would never have done this by myself!!!
The best thing I've done is to join the local running club, my worry that they were all superfit near Olympian marathon runners has proved unfounded! Running with others who run at your pace, or slightly faster is great. Chatting to others with the same issues is great. I can pick and choose if I want to go for a slow run or one with more pace.
Strongly recommend joining a club no matter how fast or slow you currently run. Should you be in East Cornwall - then join up with the East Cornwall Harriers - Great bunch.
One of the books that I have read recommends running short runs at a fast pace on one day, ie: 400 meters x 8, a tempo run at a slower pace but longer distance, say 5k on another day, and a long distance run, say 7k at an easy pace. This helps increase your endurance and will allow you to run shorter distances at a faster pace.
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Only on week 5 but completed a 5K at the weekend. Advice please!
Did it!! But it was tough!!
I finished the C25K program - but I'm not close to running 5k. 
Stepping stones - kept to the beat but pace sloooow! Some advice please?
How to run for fun?
