Graduated - now what?

[sofaspud]

I am finally able to do 30 minutes of nonstop running - what a miracle! But I am still waaay short of the 5k mark. The most I can do is about 3.5km in those 30 minutes. This morning I went out and was determined to hit the 5k mark - so I kept running for a total of 42 minutes until I was at 5k.

My question is: do I keep aiming for 5k even if it takes me a long time to get there or do I keep with the 30 minute runs and aim to be faster. In other words - do I go for greater speed or greater distance now?

I welcome your insights and advice!

Thanks so much

[Oldfloss Administrator Graduate]

Congratulations on completing this great plan! Well done!

Time for a celebration and afterwards;

It depends what you want to do.. if the 5K in 30 minutes is your absolute goal..then the way to go is the same as for anyone moving on

Loads of consolidation of the 30 minute runs... then different routes, different distances.. short runs, longer runs and see where you get to runs....

The more runs you do, the more the running evolves, and as one of our most awesome runners tells us, long, slow running. brings both distance and speed...

After a couple of weeks, the C25K + podcasts are useful in the moving on process for stamina and speed and the different disciplines in our running...

Take a look at this post for ideas.. and keep us posted!

healthunlocked.com/couchto5...

[sofaspud in reply to Oldfloss]

Hi Oldfloss - thanks for that treasure trove of information. I was a bit confused about the consolidation runs but having read the links, I have a better idea. Thank you again!

[Oldfloss Administrator Graduate in reply to sofaspud]

You are welcome... my own tip would be.... just have some runs for pure joy...because you can... and then simply relax and let things evolve... you will be amazed where it takes you x

[ButtercupKid Graduate]

What they said ! Well done you - massive achievement ⭐️⭐️⭐️

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

Do check out the guide linked to by Oldfloss.

Whether you are aiming for speed or distance the answer is slow and steady progress and there are lots of pointers in the guide.

Keep running, keep smiling.

[sofaspud in reply to IannodaTruffe]

Hi Iannoda - that guide was indeed useful. I can't believe that week 9 is done - I've been using the week 9 podcast over and over again because I still need to know when 5, 10, 15, 20 and 25 minutes are up...I guess there's still lots of work to be done.

Thanks for your response!

[IannodaTruffe Mentor in reply to sofaspud]

All the run tracking apps can give you time or distance notifications as you run, as well as tell you how far you ran and map it for you.

[sofaspud in reply to IannodaTruffe]

Yes, I am using Runkeeper at the moment (free version). I turned off the audio a while back but I may switch it on so that I know how long I've run. Which app(s) do you use?

[Sussexmalc]

Yes yes yes and do a Park Run I’ve been overtaken by a mum pushing a ‘Oran’ but I was far from last and who cares if I was last I did it!

[sofaspud in reply to Sussexmalc]

I live in Switzerland and haven't come across any park runs here. I'll check again in the spring.

[UnfitNoMore Graduate]

Congratulations! Very well deserved. And very well done completing the 5k too.

Some of the apps would take your current stats and use them to develop a 5k plan. As above it will mean some long runs, some short, some fast and some deliberately slow. This is what I’m going to be doing on NRC as it also gives target paces and adapts to the pace I run every week, which leaves me in control a little.

Celebrate a little first of course.

[sofaspud in reply to UnfitNoMore]

Hi UnfitNoMore (great name, by the way!) - what is NRC? I am currently using the free version of Runkeeper - which is how I track time and distance. I guess I may need to pay for the upgrade. Happy running!

[UnfitNoMore Graduate in reply to sofaspud]

Nike Run Club... all free

[Deals1 Graduate]

Congratulations!