Curious

[PMcL1966]

I’ve finished C25K and have now ran a 5k. Was wondering when it best to up my running. I don’t want to injure myself but wouldn’t mind running four times a week instead of three. Still just doing 5k for now.

[Instructor57 Graduate]

Personally, I wouldn't.

Having had 16 days on the injury couch after week 8 run 1

Since then I have given myself 2 rest days (up till then I only ever had one) my runs are more comfortable now , my pace is steadier and I'm enjoying the runs more

I guess we are all different and want different thing from our running, but what is the same for us all after graduation is the simple fact that we are still new runners !

And will be for some time !

Whatever you do, enjoy the runs 😁👍

[Tasha99 Graduate]

Better to bridge to 10k with 3 runs a week than to run 4 days. They say no consecutive days for at least 6-12 months of running. Hop over to the other forum and look in the pinned posts for the magic plan.

[PMcL1966 Graduate in reply to Tasha99]

Good advice thanks. Maybe do a few more 5ks then maybe think about upping my runs. Seems scary to think about doing anything other than 5k. Although that seemed an impossibility a few weeks back.

[Tasha99 Graduate in reply to PMcL1966]

It’s easier to get to 10 than it was to get to 5 👍🏽

[nowster Graduate]

I think the usual advice is not to extend by more than 10% per week, either distance or duration. Also mix up the runs: fast+short, normal pace, and slower+longer.

Do not skip rest days. They're still essential.

[IannodaTruffe Mentor]

Have you read the guide to post C25k running? healthunlocked.com/couchto5... There is a link in there to an article about running consecutive days and it is far better to err on the side of caution.

We recommend consolidation.......just stick to 5k/30 minutes until you are fully comfortable with that distance/duration, before considering increasing your training load in any respect.