How do I schedule the Beyond Couch to 5k runs?

[suburbanplodder]

Hi everyone. I completed the C25k programme last week using the NHS/BBC app. Doing this has unlocked the 'Beyond Couch to 5k' section of the app. I can't though see any guidance on the app for how to approach the 3 types of run it includes (Stepping Stone, Speed, and Stamina).

Is there a schedule? Should I aim to do one of each run in a week? Or, given that the Stamina run is initially locked, am I supposed to do a series of Stepping Stone and Speed runs first? These new runs introduce negative splits and interval training, which will probably take some getting used to, so I obviously want to make sure I do them appropriately to avoid injury.

Any clarification or guidance based on your own experience would be much appreciated.

[Tremby Graduate]

Hi, I'm sorry, I can't answer, but I am in week 9, so also wondering what to do next. I know they may unlock- but I am wondering whether and how to work on more distance (I won't be at 5k/30 mins) or speed, or a mixture.So I hope someone can give some advice!

[Tremby Graduate]

My previous thinking was mon- normal pace, gradually get to 5k. Maybe take more time.Thurs- intervals of faster/ slower. Maybe do less time.

Saturdays- 30 mins steady.

But, I am clueless and would also love advice.

[Cmoi Graduate]

suburbanplodder and Tremby , there was an explanatory post some months ago when the current version'Beyond Couch to 5k' section of the app was first launched: healthunlocked.com/couchto5...

For post C25K running, you might also want to take a look at the Bridge to 10K introductory post here: healthunlocked.com/bridgeto...

And there's an older post about post-C25K consolidation here: healthunlocked.com/couchto5...

[suburbanplodder Graduate in reply to Cmoi]

Thanks - that's helpful. I'm really just trying to get a sense of how other people are using this section of the app. Aside from the fact that the Stamina run will only be unlocked by completing one Stepping Stone and one Speed run, there's nothing to dictate that the three runs should be completed sequentially in a single week, but perhaps that's how users of this forum are approaching it? I wonder whether it's advisable to, say, complete a certain number of Stepping Stone runs first before trying the Speed runs, or whether this variety within a single week of running is important to recovery, etc.

[Cmoi Graduate in reply to suburbanplodder]

Can't help directly - I live in France where the app's not available, so I used the old podcasts. I detested the previous versions of the Beyond runs so much that I deleted them all after less than two minutes. So for me they were far from indispensable!

I was hopeless at the sort of consolidation described in the third post I linked, so started the Magic Plan on Bridge to 10K within a couple of weeks. I don't get on with audio-guided runs, so I basically improvised from 10k up to metric marathon distance. Did a trail marathon, so used a plan for that, but generally I've very little experience of plans and structured training.

[Yesletsgo Administrator]

When I graduated C25K there weren't any Beyond runs so I had to work out what all these things were for myself.

Initially I concentrated on being able to run 30 minutes comfortably, then gradually extended my time and distance to around 45 minutes/5k (I was nowhere near 5k in 30 minutes and it's still beyond me).

Once you've consolidated your achievements in C25K like this it's important to keep your interest and this is where the different runs come in. Generally, a lot of training plans suggest around 3 runs a week, one easy recovery run, a longer run and a speed/interval etc type run. Most of your runs should be easier rather than harder as this builds you up without increasing your risk of injury.

Have you seen the Nike Running Club app (NRC)? It's free and you don't need to buy Nike gear to use it. It has lots of guided runs and training plans, you might find the 'Run Beyond' plan useful as it gradually introduces different types of runs and the coaching is generally excellent.

Good luck with your future running!

PS you can claim your C25K graduate badge at healthunlocked.com/couchto5...

[suburbanplodder Graduate in reply to Yesletsgo]

Thanks very much - excellent advice as always. I can certainly see that varying the runs will help to maintain my enthusiasm. I'll take a look at the NRC app and read up on the differences between recovery runs, interval runs etc.

[Yesletsgo Administrator in reply to suburbanplodder]

Here's a crib sheet for you:

Recovery runs are nice, slow, easy runs.

Interval runs are when you run at a certain speed for a little while then slow right down/stop, catch your breath and then repeat however many times the run asks for.

Tempo runs are when you run at a sustained pace for a prolonged time. More of a challenge than it sounds but worth doing.

Fartlek is a Swedish term that means "speed play" and is a run where you keep changing your speed. Good fun but you don't stop between the different speeds (unlike an interval run).

When you begin it's easy to feel daunted because the descriptions of guided runs will refer to your 5k/10k/mile etc pace. Tough when you've never run a 10k eh? What it actually refers to is the amount of effort you're putting into a run. So 5k pace is around 6-8/10 effort while 10k is around 5-6/10. Mile pace is around 9/10, so not completely flat out but not far off. Recovery pace is 4-5/10, so very easy, no effort, just one foot in front of the other.

Enjoy the learning process!! These runs can be really good fun

[suburbanplodder Graduate in reply to Yesletsgo]

That's incredibly helpful - very much appreciated!

[Spanners15 Graduate]

I did the stepping stone one twice then the interval one in the first week. Then did stepping stone, interval and stamina in the second. Repeated that in the third. Now I do a mixture of those plus an attempt at a 5k PB, depending on how I feel.

Also used the stamina one to do a 6k but it took me 42 mins so had to pause Steve for a couple of minutes just before the end - he didn't seem to mind though.

[suburbanplodder Graduate in reply to Spanners15]

Thanks - that sounds like a very good way to approach it.

[Dendev75 Graduate]

well done on completing the programme 🤩👏🏻

I remember doing the week 9 three runs as I wasn’t sure what else to do, then a running friend asked me to run a 5k with her (really slowly) it was fine and we chatted the whole way through I didn’t notice I’d ran my first 5k.

Try a Parkrun maybe after a couple of weeks - you can always run/walk parts - good luck 😉

[drl212 Graduate]

I think its up to you as to how you want to proceed. There is no right or wrong answer - just go slow and steady and keep those rest days.

But I think you need to do them in order as one unlocks the other. These came about after I completed C25K and I think I've only done one and that was some time ago.