Hi what is best for next please 🤔

[HS1965]

I had to join c25k again after stopping running all through the first lockdown until the new year. Gosh I couldn’t even run for one minute when I started again 😫. Anyway I’m back there now and can run 5k again albeit quite slowly I think. So my question is what’s the best thing to do now. Keep running 5k until I can get faster or try to run for longer say to 6k then maybe even 7k at the speed I am doing now. (Please don’t say go for the 10k Cus I don’t think I could run for that long)

So shorter but faster

Or longer but keeping same speed

Many Thanks

[sparky66 Graduate]

Well done 👍 not slow at all.. that's a decent pace 🏃‍♀️👏In my opinion you should carry on with a good few 5ks .. you will either get faster or it will feel easier.. after a month or so see how you feel steadily increasing your distance..but only by a k .. then mix up two 5ks a week with a longer run once a week..

Try not to push too far too quickly as many of us will testify it can cause injury which can set you back.. much rather take it slowly and run..than go to far and be on the IC 😮

enjoy you are doing well 🏃‍♀️👏

[HS1965 in reply to sparky66]

Thank you

I will give that a go 🤙

[Pete9122 Graduate]

First things first, many, many congrats on getting to 5K. As for the future, I can only speak from personal experience. I'm 61 & July 2020 I had never run at all.... & now I've recently done 2 10K's. I'd say increase the distance & don't worry about the pace, it takes as long as it takes. I followed the Bridge to 10k plan. Build up to a distance that slightly takes you out of your comfort zone..... & even 10k is achievable, just don't push yourself too hard. Good luck with all your future 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️ adventures. Take care 🤗🤗

[HS1965 in reply to Pete9122]

Thank you

Well done you for getting to 10k👏👏

I honestly can’t see me getting there

[Cmoi Graduate in reply to HS1965]

Never say never HS1965 ! 😉

I'm 60, female, and started C25K in mid-May 2020 having never been sporty, let alone a runner. I assumed running 10k was way out of my league. I was wrong. I can now do that, and more. You don't have to get to 10k, it's entirely your choice, but don't assume you can't!

[HS1965 in reply to Cmoi]

Thanks 🤙 and well done to you 👏👏

[Sandyscroll]

Well done you! It’s not easy starting again. My story is similar... I’ve just finished week 2 c25k. If I manage to finish the plan, I’ll just plod along doing 5ks three times a week then add a little bit to my Saturday run. I’d rather plod along and enjoy it than make it too hard and quit.Good luck and enjoy! 🙂

[HS1965 in reply to Sandyscroll]

Thank you

Tbh I don’t think I could go much faster 🤔 so maybe il just try for the extra k

[nowster Graduate]

Mix things up.

Stay at the 30 min/5 km level for a few more weeks, but you can try shorter, faster runs, or intervals runs (fartlek, speed/slow, run/walk), within that duration/distance. Maybe try adding a hill into the occasional run.

Don't let things become boring and routine.

When you do want to extend the distance, do it at your "plodding" speed, and add no more than 10% per week.

This is what I've been doing. I graduated at the end of August and again in November. Doing this I reached 10km in February and 15km last weekend. Before last year I had never before done any running.

[HS1965 in reply to nowster]

OMG that’s fab well done 👏 And thanks for the advice

[Tasha99 Graduate]

Bridge to 10k. That will help your 5k pace. Slow down on the long runs especially. Hope over to the bridge to 10k forum.

[HS1965 in reply to Tasha99]

Thanks il take a look

[Rennur Graduate]

A sub 40 5K is still great. To improve I would say you need to run further to build strength and stamina and do some intervals. Plus the dreaded non running exercises to improve strength in your core, legs and everything else and lastly stretching. I'm no experts but even professionals do longer distances than their race distance (except perhaps marathon runners) but also practice speed on shorter runs (and gym work!) Ex

[HS1965 in reply to Rennur]

Thank

You 🤙

[IannodaTruffe Mentor]

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

[HS1965 in reply to IannodaTruffe]

Brill

Thanks

[John_W Graduate Ambassador]

"Please don’t say go for the 10k Cus I don’t think I could run for that long"

"Well done you for getting to 10k👏👏 I honestly can’t see me getting there"

Why not HS1965 ? That's a fair bit of negative self-talk going on there...

Remember... you've gone 0 (ZERO) kilometres (the couch!) to 5 (FIVE!). Going from 5 to 10 will be far easier. Just look at Weeks 7, 8 and 9 for inspiration ... that simple progression from 25 to 28 to 30 mins week-by-week.

What's stopping you doing 3x 32 minutes next week? And the week after... 3x 34 ?

[HS1965 in reply to John_W]

Nothing 🤔

And thank you

I’ll give it a go 🤙

[John_W Graduate Ambassador in reply to HS1965]

That's the spirit! The only thing that's stopping you is your mind. You're capable of so much more than you think

[HS1965 in reply to John_W]

🤙🤙✅