How to progress after completing week 9

[Traynor6]

Hi, I have just finished my last run on the couch to 5k programme. I'm not running 5k yet but I am running for 30 minutes which is amazing for me. I suppose the distance I'm doing is about 4k. I'd like to keep this up but don't know how to calculate/plan a 5k route

[UnfitNoMore Graduate]

You could try an app called Footpath. You can draw on maps and it snaps to footpaths and roads while not sending you down a motorway. It’s fiddly but it works.

MapMyRun has genius routes, for a subscription, and it can create a route based on required distance. Doesn’t work too well where I am, way too many hills and while routes default as full circuits, it makes the miles up by sending you down a street and back, seems a little insane.

Parkrun have done some of this work too, and their routes are available online. Strava users can join their parkrun club and run the route anytime... it shows as a “freedom run” on your results page too... but doesn’t count towards PBs or milestones.

There’s probably a few other options too

[Hidden in reply to UnfitNoMore]

Great tip about Footpath! That's just what I need instead of manually drawing on Google Maps. My iPod can't install live mapping programs as it's too old.

[UnfitNoMore Graduate in reply to Hidden]

Glad I helped... just don’t change the avoid highways setting 😂. Why they thought that was needed I don’t know!

[Ang33333 Graduate]

I do pay a subscription but the OS maps app lets you plan a route or measure a route you've taken. Very simple. I use it for walking too and it saves having as many paper maps! 👟👟

[Oldfloss Administrator Graduate]

Strava can be useful and Mapometer UK is great for planning routes, but fairly inaccurate in distances...

[Rammy75]

If you can afford it, a running watch helps!

[IannodaTruffe Mentor]

Have you read the guide to post C25K running? healthunlocked.com/couchto5...

Maverick is a phone app which gives free access to Ordnance survey maps and is great for planning and tracking routes.

[Traynor6]

Thank you, I’ll follow up