Post 5k

[Cc70]

I completed the 5k programme a few months ago and, since then, have built up to running 8k, four times a week. My question is can I stop here and stay at this level, or do I need to continue to build on this? Will I find that I lose fitness if I stick with the same thing? I don’t really want to do any others forms of exercise. Thanks

[Oldfloss Administrator Graduate]

Stay with pleasure... just stay running

You run and you enjoy... you won't lose fitness at all, by just running as you are now. But you may find you do want more... and if you pop over to Bridge to10K, then you may get some ideas...the running goes on.. and as you run more you may find your 8K just evolves into longer runs.

There are also more runners, running at your distance too, who will give you support and encouragement and exchange running tips etc

[Cc70 Graduate in reply to Oldfloss]

Thank you 😊 😊

[IannodaTruffe Mentor]

Most of us only extended one run per week, keeping the other two at 5k, as explained in the guide to post C25K running healthunlocked.com/couchto5...

The recommendation is that we all do a minimum of 150 minutes of heartrate raising exercise.

[Cc70 Graduate in reply to IannodaTruffe]

Thanks! I’ll read the guide.

[AlMorr Ambassador Graduate]

You are a graduate of C25K but I don't see that word next to your username, if you wish to see it, go to the August Healthunlocked C25K graduation page on the pinned posts on the right side of the page and tell the administrators that you have completed C25K by running run 3 of week 9.

Running 4/8K runs a week, well done, I have been gradually increasing my distance, 1kilometre a week, I have now ran 6k and 7k, next week I hope to run the distance you have been running, 8K.

[Cc70 Graduate in reply to AlMorr]

Thanks for the advice. Yep, like you I gradually increased over time, so you’ll be there soon. Congrats to you! 😊

[MarkyD Graduate]

Not all your runs need to be 8km. Try and mix it up so that you keep interested. Try some interval runs, try a longer (but slower) run. One run each week can just be 20 minutes recovery run as slow as you like. Keep it varied.

[Cc70 Graduate]

Thanks 😊