Question for you more experienced runners

[RunningNewbie78]

Hi all

So I completed the programme yesterday and today I haven’t done anything. I really want to increase my pace and just wondering if it is okay to run every day or could this be too much?

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

This will answer your question and maybe some others.........please do not think that just because you have completed C25k that all of a sudden you can do anything.....take care.

Keep running, keep smiling.

[RunningNewbie78 in reply to IannodaTruffe]

Yes I’m aware that I’m nowhere a pro yet and still have a long way to go. I didn’t know whether to do one day and leave one day or just try everyday.

[IannodaTruffe Mentor in reply to RunningNewbie78]

As you will find in that guide, the recommendation is that new runners should not run on consecutive days until they have an absolute minimum of six months regular running and strength training under their belts.

[RunningNewbie78 in reply to IannodaTruffe]

Thank you, he’s I’ve seen the recommendation on there now.

[AlMorr Ambassador Graduate]

Congratulations on completing C25K, no it is not advisable to run every day, not until at least 6 months at the earliest after you graduate, even then you should only run short runs on consecutive days.

If you wish to get your graduation badge and the word GRADUATE 🎓 next to your username leave a message in the pinned posts on the right side of the healthunlocked August C25K graduation home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓.

Onwards with your runs but no running on consecutive days as that could cause a injury.

[RunningNewbie78 in reply to AlMorr]

Ahhhh thanks so much for your helpful reply. I’ll just carry on every other day as I don’t want to risk another injury as I’ve had one before & it’s horrible. Thanks again x

[AlMorr Ambassador Graduate in reply to RunningNewbie78]

👍 🏃🏾

[Tasha99 Graduate]

Definitely not. No consecutive runs for at least 6-12 months.

To increase your pace, try bridging to 10k. You’ll need to slow down to do that but in the long term it’ll help your 5k pace. Hills help too.

[Ant50 Graduate]

Hi, once I graduated I just carried on running three days a week aiming for 30mins / 5k each time. Didn’t worry about improving speed or distance as my primary goal was just to run regularly so that it became a habit (or at least I could try to convince myself it had!). After a few months of running both distance and pace improved without really trying to the point where I can now do a sub 30m 5k if I push myself and have managed a few runs out to 7.5k. So my advice is just focus on going out there three days a week and let the progress come over time. Don’t try to do too much too soon. Good luck.

[Instructor57 Graduate in reply to Ant50]

Great advice

[RunningNewbie78 in reply to Ant50]

Thank you so much, that is very helpful advice. I will continue my 3 runs per week without giving myself too much pressure. Wow that is amazing going to 7.5k! At the moment I graduated at 4K in 30mins so will keep trying. Thank you again.

[Couchphoenix Graduate]

I would say every other day is better as it gives your body time to recover. When I graduated I focused on achieving a sub 30min 5k, which I eventually achieved. Now I’m working on increasing my distance starting with 6k which I’ve done twice this week with the help of the Nike Run Club app......Good Luck with your Consolidation Runs 👍