Running 30 mins at week 5, now what???

[Potatoheadontherun]

I was a complete novice. I started couch to 5 k got to week 5 with ease. Decided to quit the app and went straight to 25, then 30min runs on week 5 with success. Been doing that for weeks now. Now not sure what to do should I try to increase distance alone, speed alone, or distance and speed? Any plans available for 5k and beyond?

[Potatoheadontherun]

Forgot to mention although I’m running 30 mins. I’m doing only 4.6k in 40 min

[AlMorr Ambassador Graduate in reply to Potatoheadontherun]

That's OK, what a username, Potatoheadontherun, there are a few runners here with the word potato as part of there username.

[Potatoheadontherun in reply to AlMorr]

I guess it’s the couch potato connotation! Heheh. I can thankfully say that thanks to C25k Im no longer a feeling, looking, or behaving anything like a potato!!!!!!

[AlMorr Ambassador Graduate in reply to Potatoheadontherun]

Well I can OFFICIALLY declare that you and CP2 are NOT couch potatoes dispite that username

[IannodaTruffe Mentor]

Before you move on too quickly I think you should give some thought as to why training plans are gently progressive.

We are all capable of doing more than our bodies are conditioned to do, but not without increased injury risk. That conditioning is best done by gentle progression.

If you read this guide to post C25K running healthunlocked.com/couchto5... you will find a link to a post from a C25K graduate who did too much too soon......I recommend that you read it.

Take care.