What’s next

[GkAK]

Hi, I graduated from “couch to 5k” couple of weeks ago and I have been consolidating since then. What’s the best next move...to run longer distance in 30mins or to speed up and run 5k in shorter time? I am not experienced runner so just looking for advice?

Thank you

[IannodaTruffe Mentor]

Congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling

[GkAK in reply to IannodaTruffe]

Just read the above link, very useful info. Thanks

[Beads Graduate]

You decide. Do what you're comfortable with. If you fancy running further then do so. If you want to aim for PB after PB at parkrun once it's back up and running then work on speed. The world is your proverbial oyster.

Though, generally speaking, if you work on speed then when you go out for a gentle trot you'll find it easier to go further; and if you work on upping your distance on the days where you don't have much time to run you'll find that you're able to run faster. It all increases your fitness.

Just enjoy the running.

[GkAK in reply to Beads]

Yes loving running, thanks. Never thought I would become runner

[grumpyoldgirl Graduate]

It's up to you! One way to keep it fresh is to vary the runs. So if you run 3x a week, ones 30 minutes run, one shorter run that you could use to try fartleks or intervals or hill training, say. Then one longer run, slow as you like, gradually increase the distance or time of that run if you fancy., But only a little longer than your core run to begin with.

[GkAK in reply to grumpyoldgirl]

Great advice thanks

[Belushi Graduate]

I graduated about 18 months ago, I generally ran 30 min or 5k (taking about 35 mins) 3 times a week to keep the activity going. In general I worked on speed to ensure I was within a 45 minute slot in my day. Roughly once a month I would run a little further, 6 then 6.5k but at a slightly slower pace. My body would tell me at the start of the run how long / fast to go. Have improved to 28 mins for 5k and completed 10k since lockdown

[GkAK in reply to Belushi]

Wow great achievement. Well done and thank for the tip 👍

[GkAK]

Can I ask one other question please? I am way ahead of myself but how do you go about running during the coldest month’s (Dec, Jan, Feb)? Do you still run outdoors? Thanks