After graduation advice: I am a week past... - Couch to 5K

Couch to 5K
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After graduation advice

I am a week past graduation. I am running 2 miles in 30 minutes.

I want to get faster and I want to be able to run the full 5k.

Should I do longer runs by time or keep running for 30 minutes?

Would hiit running help?

I run Mon, Wed, Fri. When should I do hiit? On the Wednesday or Tuesday's and Thursdays.

Please advise me as I'm at a loss!

5 Replies

I’ll leave other more experienced runners to give you the longer term advice. But first you should stick to consolidation runs 3 x 30 mins per week for awhile. How long will deleting fitness levels and possibly age. We are new runners and also need to advance slowly and carefully and minding the 10% rule (basically not increasing your training load by more than 10%). IannodaTruffe has an excellent after C25k post - you’ll find it in pinned posts or in his posts.


Have you read the guide to post C25K running?…….what-next

It should answer most of your questions.


Thank you

I hadn't seen this.

I will give it a read!


I can only tell you what I did.

I graduated in January doing 4K in 30 minutes so over the next few runs I just ran for a bit longer and after a week or so did 5k in 38 minutes.

I now run 5.5k regularly and my 5k time has come down to 32:49 (last Saturday). I may have to do intervals to get faster!


Thank you!

Well done to you!


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