What Now that I’ve completed couch to 5K

[Funbugfan]

Hi There, seeking some advice on structured training schedule now that I’ve completed couch to 5K, or more aptly 30 mins jogging. I have a 7k fun run I want to complete in May so any useful links would be appreciated. Thanks in advance.

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[Funbugfan Graduate in reply to IannodaTruffe]

Thanks for the reply, and congrats, I’ll check the guide out sounds interesting.

[nowster Graduate]

Well done!

It's recommended that you keep to 30 minutes maximum for a few weeks, and don't try to push yourself to speed up.

How far are you currently getting in those 30 minutes?

[Funbugfan Graduate in reply to nowster]

Thanks for the response Nowster. It takes me about 37 mins to do 5 km. Good advice I think to keep to 30 mins, otherwise I tend to get a bit overly ambitious hence trying to seek a bit of guidance here.

[nowster Graduate in reply to Funbugfan]

This is the time to start varying your runs a bit. Add in a little bit of hill work if you want. Do tiny sprints inside longer runs (ie. Fartleks). The trick is not to overdo things so that your body can adapt to this new level of activity. Then you can move on to longer run sessions.

[MissUnderstanding Administrator Graduate]

I agree that consolidation is important so definitely do that first. I’m following the magic plan over on the Bridge to 10K forum and am currently up to 7km. I’m finding that well structured and about the right level for me. There are options for increasing your run distance or doing it by time running instead depending on how you like to record your runs. Lots of other things out there though.

Congratulations on finishing!

[Funbugfan Graduate in reply to MissUnderstanding]

Thanks MissUnderstanding, appreciate the feedback, I’ll check out the Bridge to 10k forum, might work for me. Last time I ran, some years ago, the group I ran with incorporated hill work into their runs which at the time I found really beneficial, but I’m not quite ready yet for that.