I graduated on C25K this morning (many thanks for all the congratulations on previous post) but have many questions on progressing. Should I keep repeating the 5k run every other day with the aim of getting faster or should I try to run further? If I concentrate on one of these options will it have an effect on the other i.e. if I aim to run 5k faster will I also find that I am able to run further? Is it just a matter of what appeals to me? I’d love to hear your ideas and advice.
Advice after graduation please: I graduated on C... - Couch to 5K
My view, from 3+ years of participating in this forum, is that you need to spend some time consolidating your running. Keep running for 30 minutes, three times per week, but don't be in a hurry to run a) faster; b) further; c) more often. I've seen many folks graduate, and end up on the injury coach through pushing on too fast. Once you can run for 30 minutes without really thinking about it, then that will be the time to consider next steps.
Some folks will tell you to set some goals, and I think that this is a great idea. Otherwise, you could end up getting bored of doing the same old runs three times per week. So do set some goals, but think about simple goals like "I'll run 30 minutes alongside the river", or "I'll run 30 minutes and time it so that I see the sunrise", or "I'll run 30 minutes along the top of this hill, but walk to the top". Anything to keep it interesting. But don't set a goal like "I'm going to run 10km on New Years Day".
Congratulations you are now free from the constraining shackles of a training plan!!!!!
Unless you want to be. You need to give some thought to what you think you might want to do in the future.
Some just want to maintain their fitness, so three thirty minute runs per week is a very good base for that.
Some want to run races, whether that is 5k, 10k, half marathon, marathon or ultras, not forgetting the assault course style of masochism.
Some want to run for fun, exploring the beautiful wide world.
For now, consolidation at thirty minutes, or 5k, if you have reached it, is good for a few weeks.
Parkrun is a brilliant celebration of running, which all should experience.
Have a look at the Bridge to 10k forum, if you are wanting to move up your distance.
Most important of all is to enjoy your running.
Just need to run for 30 mins every other day for the minimum benefit's (dont have to run 5k every time you run) consolidate those runs so able to run comfortably..taking in hills thus improving stamina, then can gradually increase distance total each week by 10% to reach 10k if you desire and would be a goal for you, but the world's your oyster now your a graduate, like you can mix it up and vary your distance's nilly willy!😊
I never thought I’d be a runner but thanks to coming across an article in a newspaper that mentioned C25K and retirement giving me the time, I am now indeed a runner! I will consolidate, I promise. I would love to be able to run for 30 mins easily. My recovery time is improving and I’m not quite as breathless as I used to be. Thank you for your help.
Congratulations to you too. I’ve started doing Parkruns already - they are brilliant. So great to be part of a running community. Don’t think you have to wait - there are people of all abilities running, some speeding along, some combining walking with running. All the volunteers are so encouraging too. Enjoy your running.