What now? How do I improve distance?

[Emzi1980]

Just finished couch 2 5k! Pretty proud of myself, but only running 3.5k. Where now? How do I improve distance?

[Jay66UK Graduate]

In the pinned posts there is a “what next” post. (I would post the link here but I’m on a phone and it’s complicated!)

There are two ways to go further - run longer or run faster. I went for run longer.

To avoid injury you should obey the 10% rule - only increase distance or duration by 10% a week.

I did three weeks of consolidation runs. Each week I did two 30 min runs just like W9. The third run I did 33 mins in week 1, 36 in week 2, 40 in week 3.

By week 4 I ran “back to the start” of my run and checked my watch. I’d run for about 42 mins and only had 250m to make it 5k so I carried on.

Now I’ve done 5k I am running two 4k runs and a 5k run each week. After a few weeks of this I am going to go to one 4k and two 5ks.

Hope this helps you figure out what you want to do next. The important thing is having an achievable set of goals to stop you getting bored.

[Emzi1980 in reply to Jay66UK]

Thanks so much for this! Will look at the pinned post too 😊

[IannodaTruffe Mentor]

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

[Emzi1980 in reply to IannodaTruffe]

Thanks!