Longer Run/Shorter Run after achieving C25k

[Britgirl1]

Hi, I finished consolidation run 9 today. I’ve been experimenting with pace these 3 weeks to find my ‘easy run’. I’m interested in adopting techniques of long run/shorter runs/intervals now but I feel very wedded to my 5k distance! Should I build up to a longer distance first/ aim for 10k before doing this? Lots of training plans assume you have an easy, 5k and 10k pace! Otherwise my shorter run would be 20 mins, weirdly that feels like going backwards after the build of c25k.

[nowster Graduate]

There's absolutely nothing wrong with doing short runs.

I have some short runs and a long run each week. My short run is usually about 15-20 minutes. My most recent long run was about 100 minutes. It's taken a few months to work up to that!

Your best bet is to pick a day of the week where you have plenty of time. Do your longer run on that day. Start with your current duration, probably 30 minutes, and add to it gradually. No more than 10% each week.

If one week you're doing 30 minutes, you can do 33 the next, 36 the following week, and 39 the week after that, etc. etc. Your other runs each week should be shorter than the long run.

You can vary up the type of runs too: you can do run/walk intervals (like the early weeks of C25K), speed intervals (jog/run), Fartleks, deliberately slow runs, very short (5-10 mins) sprint runs (after warm up jogs), etc.

Alternatively, look at the Magic Plan on the sister forum Bridge to 10K. That's intended for recent graduates who have completed some weeks of consolidation. It can be done as either a time based or a distance based plan.

[drun]

Britgirl1 Well done on your consolidation runs so far. What you do next is up to you, many people once they have mastered 5k decide to go on to run 10k.

This is in the pinned posts FAQs and some suggestions during consolidation and includes the C25k+ podcasts to help you develop your speed, stamina and technique, also the Strength and Flex consolidation plan to help to maximise your running ability.

healthunlocked.com/couchto5...

I've used the C25K+ stamina podcast and did some strength and flex training on non running days.

Enjoy your journey

[GoGo_JoJo Graduate]

You need to take into account your lifestyle, free time and your longer term goals.

Nothing wrong with a short run, you can use it to push a little faster, a longer run should be a little slower, and a regular run or any combination of these throughout your month.

Just don't give up! 👍🏻😁

[Skyblueandblack Graduate]

I Feel for you. Having completed C25K there is the 'what am am going to do now moment'. I'm really messed up as I'm in hospitality and the additional workload of compulsory table service has robbed me most of my available free time. I am going to go running again.....and Hopefully the shortest run I will do is twenty minutes.