Post C25K and working up to actual 5K

[Languid_Lil]

Hi there all. For me, and from what I've read for most people who do C25K, the programme gets us to running for 30 minutes but that doesn't necessarily equate to 5 km. In fact for me at the moment (just starting week 9) running for 30 minutes equates to about 3 km - I am a very slow runner (obese female, almost 60). So 5k for me is about 50 minutes; from experience I know that this will get faster with time but not much tbh - my fastest ParkRun time is just under 45 minutes.

However, my long-term goal is to comfortably run 5k a couple of times a week - this is something I have previously achieved and I want to get back there. So I wanted to devise a plan to get me from completing C25K (in the next week or two, barring injury) to running 5k.

My plan is to run 3 times a week as follows:

Week 9 - 3 x 30 minutes

Week 10 - 3 x 30 minutes

Week 11 - 32, 34, 35 minutes

Week 12 - 3 x 35 minutes

Week 13 - 37, 39, 40 minutes

Week 14 - 3 x 40 minutes

Week 15 - 42, 44, 45 minutes

Week 16 - 3 x 45 minutes

Week 17 - 47, 49, 50 minutes

Week 18 - 3 x 50 minutes (this should be around 5k)

This should take me to mid-February next year so by the end of February I should be able to run a ParkRun .

I'd be really grateful for any input re this plan - thanks.

[Instructor57 Graduate]

It's great that you are thinking ahead like this , and as you say, most will not achieve 5k in the 30 minutes of week 9.

After consolidation it is of course important that you build up your work load gradually.

It is advisable to keep your increase in workload within 10% of your previous weeks total.

With that in mind you would be better advised to not increase the duration of every run .

If you are running 3x a week you can make one of your runs shorter and increase the running time on one of the others .

We have a plan here already that accommodates that.

healthunlocked.com/couchto5...

Hope that helps!

[Languid_Lil Graduate in reply to Instructor57]

That's exactly what I needed! Thanks all xxx

[Cmoi Graduate]

Hi Languid_Lil , I'd take a look at the plan linked in Instructor57 's post.

While your determination is wonderful, by trying to add on more all the time you're actually at risk of pushing yourself too much. Better to shorten one run and increase another.

Remember, it's not just distance that counts, it's time on your feet. Happy running!

[MissUnderstanding Administrator]

It looks like you’re only giving yourself one week of consolidation time, which I’d definitely increase to two or three. The plan  Instructor57 linked to looks great. When I’ve increased distance, it’s only one run a week that’s got longer. The time based magic plan over on bridge to 10k follows that pattern too.

You can still do parkrun with walking so don’t let your wish to be back at parkrun push you too far too soon. Really good luck!

[Agelesslass]

it’s a good plan but you might have to adjust it sometimes, bad weather, colds or illness(hope not) but just don’t be too rigid, go with what you feel like doing. Good luck 👍👍🤞

[Penoverfifty Graduate]

Hi, I’m also overweight and over 50, I have thought about building to a Park run, I run between 2 to 3 times a week, I run for 30 minutes, but I mix it with a week one run fast, some of the time. My aim is to lose weight after Christmas and do another push, you need to do what you want, I personally would look at building up speed within the 30 minutes. Try the interval training and perhaps try some weight loss, believe me it does make a difference, I have been eating far too much this year due to the death of my mum, when I weighed less, my running definitely was faster.

[Bladerunner2049 Graduate]

quite right, it took me another 8 weeks to run 5k and then it took 40mins to do it. That was 2019 and since then I’ve run two marathons. If you fall in love with running you’ll have tons of motivation, the winter is the hardest, only a short period of light to run and Christmas and New Year are always busy.

If you can join a local community typenrunning club, that might help. Ours runs a newbie Tuesday and helps people get to 5k. If you’re anywhere near Chandlers Ford near Winchester/Southampton look us up.

Keep plodding along and you’ll eventually get to 5k and beyond if you want to. Instrucor57 has shared a link to an excellent plan to help you get there 😀