So, what now?

[Lapsedyogi]

I need advice on getting from my slow 30 minutes to actual 5k. Should I try and speed up - increase my speed ever so slightly each week? Or should I keep going by adding 10% on time but at the same pace until I run 5k and then jump on to the 10k plan?

[steviej99 Graduate]

Mix it up. Do one slow long run each week extending the time or distance by 10% or so. Two shorter runs running intervals mixing faster intervals in with slower recovery intervals. You can't rush it, speed comes naturally with increased stamina which you build with your weekly long runs. Patience, you'll soon smash it😊 but like C25k take it carefully to avoid injury and fatigue

[Lapsedyogi Graduate in reply to steviej99]

I will miss the structure. I'll need to come up with my own plan. If I leave it to how I feel I will stay on the couch! LOL. So, basing it on Juju's plan - one short run (should I increase speed?), one consolidation run (so 30 mins for me at the moment?), and one run where I increase time/distance?

[cheekychipmunks Graduate]

Hi Lapsedyogi. I personally spent a couple of weeks running 3 x 30 minutes irrespective of distance, then I started building for 10k by doing a 4k run, 5k (at parkrun) then started adding to my weekly long run, first by 0.25k, then 0.5k, then the last month I went up by 1k (so 7-10k). I reached 10k last Thursday, and I graduated C25K on August 10th.

I wasn’t out for speed though. I took 1hr 26m to run 10k! I’m now working up to it again on the Magic 10 plan to see if I can go a little quicker, although it’s not my priority.

Basically it’s up to you short term - speed or distance. Or a little of both! I’m proof that 10k is attainable injury free (touch wood 🤞) so I thought I’d share my journey! Good luck! 👍😀

[Lapsedyogi Graduate in reply to cheekychipmunks]

Oh that is really helpful. I'm not out for speed specifically. I just want keep going now I've started. Continue to improve. I've been reading other posts and the consensus seems to be to focus on increasing time/distance and the pace will follow eventually.

[cheekychipmunks Graduate in reply to Lapsedyogi]

Good luck! Let us know how you progress won’t you? 😀

[Lapsedyogi Graduate in reply to cheekychipmunks]

Of course! I’m not leaving you all now 😂

[cheekychipmunks Graduate in reply to Lapsedyogi]

Yay! 👏👏👏

[UnfitNoMore Graduate]

Consolidation until 30 minutes is comfortable will strengthen you a lot, then yeah a long run and some short faster ones will help.

Depending on your ambitions I’d either go to Ju-ju-‘s magic plan via the bridge to 10k forum or follow a 5k race plan, which is what I’m doing on Nike run club.

[Lapsedyogi Graduate in reply to UnfitNoMore]

Okay. That's useful. I'm forming a plan

[Millsie-J Graduate]

As you have only just graduated, we usually suggest you consolidate 30 mins three times a week as a starting point. It helps build those running legs. The 30 mins will then feel easier, and you can begin to stretch out the distance a little, or increase speed. Trying to do both at the same time can sometimes drive overuse injury, so take care what ever you decide. Enjoy!

[Lapsedyogi Graduate in reply to Millsie-J]

Thanks for the advice. I’ll start with a few consolidation runs and see how I get on.

[IannodaTruffe Mentor]

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

[Lapsedyogi Graduate in reply to IannodaTruffe]

Thanks - very helpful 👍