Post 5k, but not aiming for 10k, what do you do? - Couch to 5K

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Post 5k, but not aiming for 10k, what do you do?


I plan on pursuing 10k later in the year, but in the meantime I thought I'd like to work to make my base more... familiar? solid? And possibly improve my speed some without concentrating on that. I also like routine, as does my running partner.

To that end I decided to build up from running 5k thrice weekly, to 6 days a week with Sunday off. EASY runs where I keep my heart rate under 145 or so (except for one hard run a week). I started by jogging a mile on my 'off' days the first week, and am bumping those distances up .5 mile a week.

Once I get to 5k 6 days a week and run that for a month or so, I'd feel like that's a good base to pursue whatever I want to do next.

I'd like to hear from the rest of you. What goals /strategies are some of you doing, especially if your not yet pursuing greater distances?

14 Replies

I just want to get comfortable with running 5k 3 times a week for 2-3 months first. Continue to do a Parkrun on Saturday mornings and be able to finish a Parkrun in under 30 mins. I would just keep to 5k myself until next spring. I might start training for 10k then.

jaybro28Graduate in reply to damienair

I'm after that 30 min mark myself.

On the NHS website there are the stepping stones podcasts one for speed and one for stamina. I.e. Going faster or going longer. Here is the link to the website. Also make sure now that you have graduated remember just to add in some fun runs, whatever happens happens sort of thing, a no pressure Run is quite a lot of fun. 😀.

jaybro28Graduate in reply to Realfoodieclub

Thank you, I'll check those out.


Just to consolidate by running 5k regularly. I wont run to time anymore i.e 30 minute run etc. Last run I did 5k in 30 minutes, so each run I will just do my 5k route and keep track of times on strava. Hopefully over the summer I will see an improvement. After that I'm not sure. Being able to run 5k was what I set out to do, so I am happy maintaining that, and maybe getting better.

I know a lot of people think the next step is 10k, but at the moment I'm not interested. I am fit enough to run 5k. I don't want to be a distance runner - I might fancy it sometime in the future, but not for now.

I will be working on a new fitness program in September and hopefully, keeping up the running, albeit at a reduced schedule to fit my new workouts in.

damienairGraduate in reply to Whatsapp

What is Strava like to use? Is it similar to Runtastic. I will be leaving the C25K app behind after today and was going to start using Runtastic from then on. I notice some people on Parkrun results pages have an emblem for Strava beside their times etc.

WhatsappGraduate in reply to damienair

I have not tried Runtastic but I think they are very similar. It might be worth downloading both and comparing over a couple of runs as they are both free.

damienairGraduate in reply to damienair

Cheers. I might just do that, download both and compare. Thanks mate.


Mmmmmm i think you need the rest days for some time yet, you are still a novice runner.

Try the Stepping Stones podcasts to build technique, speed and stamina. Try one longer run a week to extend your distance, but stay with the 10% only rule. Have fun and just run, but consolidate your 30 mins 3 times a week for a while.


I'm consolidating at the moment, I was increasing time but now have done 5 k a couple of times (nowhere near 30m though). Today I decided to mix it up so I went back to Laura and did w1r1 but jogging the walks and running the runs; if you see what I mean. It was nice to drop in to see Laura but the run nearly killed me. So I'll do this again at the weekend to see if it's a bit easier 2nd time around. Then the next run will be a slower 5k+

I must say I really feel I need rest days as I push forwards. Better to run safe and stay healthy I think.

jaybro28Graduate in reply to helenwheels

I do see yes. I considered redoing the runs myself substituting jog for walk in the same manner. Sort of a poor mans intervals! I decided I'm not that ambitious right now though. Perhaps in the future.

Millsie-JGraduate in reply to jaybro28

Definitely not a bad way of doing intervals. It is a tough ask and presents a real challenge, builds speed and stamina! Slow and steady progression is the best way of staying injury free.

JaySeeSkinnyGraduate in reply to helenwheels

Even after well over a year of running I still do week 1 as a sort of "Speed" podcast quite regularly. And it still knackers me and I yearn for the last of the 8 minutes to be over. But it is fun!

helenwheelsGraduate in reply to JaySeeSkinny

That's good to know, and yes perversely, it was fun

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