How to move forward

[Ellers2]

Hi everyone,

Hope your well I have recently completed c25k. I am on consolidation run 9 at the min running for 30mins. I plan on doing 12-13 of these runs. But have no idea what to do after that was think of maybe adding interval training in on one of the days and increasing the distance on the others? I am hopeing that you lovely people might be able to share what they did? Thank you happy running.

[LeeU Graduate]

Most people only increase the length of one run per week, it is recommended that you don't go above 10% extra each week. You could do intervals on one run and a shorter but faster run for the 3rd run of the week.

I stick roughly to this, I've gotten up to running for 60 minutes, will keep this to 45-60 minutes in the future but may increase that as time goes on. My shorter but faster run is all targeted at doing a sub-40 minute 5k and the last of the 3 runs is normally a 30 minute run, various speeds, up hills, etc, this will also be my transition to outdoor running once I've cleared the cold I have currently.

[Ellers2 Graduate in reply to LeeU]

Thank you definitely food for thought.

[Hidden]

Hi I’ve been doing 30 minutes since I finished it all a couple of weeks ago now, I still struggle to run for 30 minutes so am going to keep going until I feel less worn out. But I have bettered my pace which was once in the 12 area now my best is 10.27 so defo improvement on that side😁

[Dalmorangie Graduate]

For me I want to do 10 x Consolidations and separately commit to a Parkrun each week.

My long term goal is to embed 5k runs into my life by running thrice weekly (1 x Parkrun and 2 x freestyle as it were) - this way it maintains the rhythm and challenges of C25K

Other things I’m looking to do are (1) sign up for some “events” eg charity runs and (2) become a Parkrun tourist.

I’d like at some point to do a 10k but need to get much more proficient with 5k first

[IannodaTruffe Mentor]

Have you read the guide to post C25k running? healthunlocked.com/couchto5...

[Ellers2 Graduate in reply to IannodaTruffe]

Hi I have read it but will definitely read it again. Also another question is there anywhere I can get information about running in winter. At the minute I just run with a t-shirt and shorts and running shoes. But with weather getting colder soon want to get the best advice moving forward. I have heared the term layer system but haven't got a clue. Thank you for all your support.

[IannodaTruffe Mentor in reply to Ellers2]

For winter running just layer up.

I use compression base vest and leggings with long sleeved top and leggings and if really cold a windproof jacket.

Gloves and a buff are also essential.

[Irish-John Graduate]

I think a lot of us feel a bit lost after 5k graduation. Luckily there are now the 10k and beyond plans

Me - I figured after doing several consolidation runs that I would never be "fast" so I got interested in distance

And basically that's what I now play around with

To motivate myself, I enter 10k and beyond events a good few months down the line. I am motivated best by procrastinating - I'll trot along merrily doing 5 or 10k as the mood takes me, and then it's "Holy crap! Only ---- weeks until the ten miler!!" or (still a rare event) HM

I like just running along listening to my music or BBC radio dramas and comedies and seeing what might occur

It's peaceful but energising in a strange combination

Wishing you many happy miles in your future