Cracked it; or have I

[Beachcomber66]

I completed couch to 5k a week ago as a late starter (mid sixties). Now wondering whether to complete 5k runs each time and try to get down to 30 minutes, or maybe go for 10k in stages. Maybe latter is more realistic!

[sallenson Graduate]

Depends what you want to do.

If you're happy running 5Ks then you want to get faster and just running 5K three times a week isn't necessarily the best or quickest way to do that. You'll need to focus on training for speed and strength, not endurance.

If you want to run 10Ks then you'll need to work on endurance and strength.

And if and when you get to 10K are you just going to go "How about a HM?" For no other reason that it's the next distance milestone?

Speed, strength and stamina all need different training approaches. Just running your normal distance/duration and "hoping for the best" might just get really boring and running shouldn't be boring.

Work out what you want to do and adapt your training accordingly. Otherwise you'll get into routine "junk miles" territory and get into a rut.

[Beachcomber66 Graduate in reply to sallenson]

Thanks that is really helpful. I saw a 30 minute 5k as a milestone I needed to achieve. What I want to do is go for runs in the hills and forests which surround us, and, as you say that means increasing distance and training for endurance and strength accordingly.

[sallenson Graduate in reply to Beachcomber66]

Cool. The important thing it to have a proper goal for each run now. Not just "Go and run around for n minutes." You'll get there

[MarkyD Graduate]

I'd advocate a period of consolidation before making any changes. Soon after graduation, I was not 100% convinced that I could run reliably for 30 minutes. So I spent some time simply running for 30 minutes three times a week until I was confident. If you want to run further, then after several weeks of consolidation pick one of your 3 runs, and run for a few extra minutes. Always run for extra time, don't impose an arbitrary "5km" distance. And keep the other 2 runs unchanged at 30 minutes.

After some time, you'll be running for 5km on the longer run. Then decide what you want to do next.

BUT... listen to your body, increase the time/pace/speed/distance very gradually, and sometimes, just go out for a run (on a new route) just for the sheer pleasure of it. Don't get hung up on training plans or "must get to 10km before February".

[Beachcomber66 Graduate in reply to MarkyD]

Thank you, that makes a lot of sense. I do feel the need to consolidate; I don’t want to risk losing the ground I have made. The “one in three” approach feels like a good balance between reinforcing what I have already done but also making progress. I just need to be a bit more patient, not worry about speed too much and extend my running period more gradually than I have been trying to do in the ten days or so since I graduated. Between your reply and sallenson’s I now have a plan in which I have confidence. Thanks to both of you.