First post-graduation run

Hello everyone,

I wasn't sure about how to continue with the running after the end of C25K, I can run for 30 minutes, but I would definitely like to be able to run 5K and I don't know how to achieve that, should I focus on increasing speed or time? What do you think?

Today I played the 'stepping stone' podcast from C25K+, and I have to say I really enjoyed it. At the beginning was a bit weird but after a while I realized following the rhythm was helping me breath a lot better.

How did you continue after graduating?

Last edited by
Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

3 Replies

oldestnewest
  • Hi yaskas I'm just running 3 times a week. Ran 18k last week, so a couple were over the 5k (one 7.6 :o , but just so enjoying being able to run. I'm not interested in speed or distance really, but I do want to be able to run a long for a long time - is that weird? Just call me Forest :D ...xx

  • I find Stepping Stone a good one, and I've done my own custom version of it by using an Audio Editor (Audacity) to duplicate five minutes from the 150bpm section to increase the time - it's just about enough to get me within sight of 5K. The point is though to increase the time gradually - look at how far you're going at the moment, and the recommendation is no more than 10% increase per week. That and the Speed podcast are my main accompaniments now.

    My aim at the moment is a parkrun every month, and try and slowly improve my time for that - once I'm doing two 5K runs a week comfortably (plus another shorter one) I might look at increasing time/distance a bit further. Many go on to look at Bridge to 10K, my feeling is get to the point where 5K is a regular occurrence rather than something to celebrate, then reassess!

  • Thank you for your thoughts! For some reason I didn't get a notification and didn't see this in 2 days. I'll try increase the time little by little, I have found your comment very useful!

You may also like...