Next step after C25K

[Hayesrunner]

I have just completed C25K, relatively straightforward from a zero minute, zero metre start. No weight loss though, do I try to increase speed within the 30 minute run and so run further, or increase time run and so run further?

[Oldfloss Administrator Graduate]

It depends where you want to go from here..loads of consolidation running...short routes..longer routes..new routes.

It is the long slow runs which continue what this plan has only just started. They build up stamina, strength and then distance and ultimately, speed will usually...follow.

For longer distances..10K...HMs and Marathons, we need a strong core of stamina and strength. Learning to pace ourselves for those last few miles. Speed running requires different training. But there is no fast track to either.

Take a peek at the pinned post What's Next...after a couple of weeks consolidation, you will find lots of ideas there.

[Hayesrunner in reply to Oldfloss]

Thank you, lease see my response to Discorunner.

[DiscoRunner Graduate]

Congratulations on graduating! What’s next is also about your general fitness, if you’re quite fit already a few weeks of 3x30 just to build more strength and stamina is a good way of avoiding injury - not trying to add more just yet, but consolidating everything you’ve done so far. If you were not that fit, I’d suggest more weeks of just 3x30 until that is comfortable (took me 6 weeks). When we’ve completed c25k we’ve run a little over 8 hours, which is fantastic but also not a huge amount. So if you started unfit I’d recommend staying slow & consolidate, then choose either duration or pace but not both at this stage. And well done again on such an amazing achievement.

[Hayesrunner in reply to DiscoRunner]

Great advice, thank you. Guess I need to learn to run before I sprint. More 3X30 on different routes seems the way to go.

Guess C25K is a bit like a driving test, you are safe to learn more on your own but you're not an expert yet, far from it.

[Oldfloss Administrator Graduate in reply to Hayesrunner]

...and mix the runs up...not just 30 minutes..🙃

[DiscoRunner Graduate in reply to Hayesrunner]

Exactly! And I did see someone on the Bridge to 10k forum who consolidated with 3x30 for just 3 weeks, each run a 5k, then jump into juju’s 10k plan, and is now in serious pain. So be really proud of yourself and everything you’ve achieved, but be cautious for awhile so you don’t end up on the injury couch! Good luck & most importantly - enjoy!!

[ruthless10]

Congratulations! I joined a local running group to help motivate me to continue and have found it a great help. Google Run Together and see if there is a group near you. As to the weight I didn’t lose much initially but after 6 months of running I lost 12 lbs!

[Flyingred Graduate]

Congratulations! As you commented on not losing weight yet, then your goal should be to use your runs for fat burning. Keep running 3 times/week and keep it slow and steady, aiming to run for longer – an extra 10 minutes can make a real difference in encouraging your body to burn fat not carbs. If you have a fitness tracker that shows heart rate, aim to keep your HR half way between your resting rate and your maximum (calculated by subtracting your age from 220). I've just completed 8 weeks' running where I have have kept my average HR to 125 and I've lost 1 kg each month, so it does work if you stick at it and are patient.

[Hayesrunner in reply to Flyingred]

Thank.you, once again I think I was expecting miracles, in for the long slog! Positive is that the non-metric gains are clear, extra belt notches to be tightened , shirt collars comfortable and body image much better even if mirror does not evidence this yet!

[Flyingred Graduate in reply to Hayesrunner]

For most of us who have/had weight to lose, it crept us on us slowly. Unfortunately, we can only lose it at the same rate. As you say, no miracles. If you keep up running three times a week you'll notice the difference in another month. Good luck!