Hi I have finished W3R3 yesterday......Now I am going to run the same 30 mins for another few weeks. Any suggestions on what to do after this. Long runs or fast pace???
What after Graduation???: Hi I have finished W3R... - Couch to 5K
What after Graduation???
Hi,
Im trying both . I initial thought that I didnt want to do more than 5k but the other week I just kept running and did 8K. Then I saw the Manchester Great Run (10k) which was awesome. Decided that was a target for next year. I want to do a distance run, a speed run and a 5K run each week. Just now I have started a run faster MP3 program so will be doing 2runs using this and either a 5K or longer.
I have found the joys of Park Runs so that will be my so called fast run on a Saturday, then once a week i am going to add .5k onto my run. Time allowing i will do the extended run again in the week then drop back to 5k for the park run on a Saturday. Obviously if my extended run gets a bit time consuming that may only be once a week, not sure how far i want far to be yet, so will just keep adding on until i feel enough is enough.
I am also still running W9 podcast but adding an at least extra minute on each run to get me to 5k. Once I get there I will do some work on speed probably fartlek but not too bothered about how fast I run, more that I continue to run at least 30 minutes 3 times a week. Once I can comfortably run 5km I will join my local running club so that I have people to run with on dark winter nights. I am also considering joining a pilates class to increase my core as, apparently, this will improve my running.
There is a book called "Running Made Easy" that has lots of suggestion on what to do next, though I would try to find a library copy than buy one as it has lots of " motivational" people stories that you don't really need to read if you read the blogs on this forum
My intentions are to do some interval training to build up stamina and speed perhaps twice a week and will still run a 5K once a week, which depending on time / nights out will be a Parkrun some weeks. Will use week 2 of C25K for the interval training and some short steep ups and downs thrown in for good measure.
I've been thinking about this for the past week although I'm not at that stage yet. I started Week 7 this morning and even though it's hard work, it was enjoyable and I do want to keep the running up afterwards.
Like some people have replied above, I'm not sure myself how far I want to be able to run. I'd love to be able to do a 10k run, or even a half-marathon. I suppose they are end goals for next year, but for the immediate future, 5k is great. So once W9R3 is done, I'll concentrate on getting my 5k done at a reasonable time.
I like Oldgirl's idea of using W2 for interval training so might do that to help.
I've also just read a post on this forum about someone joining a running club and thought it was a great idea. A quick google search led me to a local running club who are actually based at a Pavillion right next to my current running route (10 mins from home). They generally run 6 mile runs through some seriously nice bits of Surrey country-side but also up & down some fairly large hills.
Lots of training required but I'd love to join them for a run or two!
I think i am gonna do do some interval training and continue with 5K for a while.....as oldgirl suggested i am gonna use wk2 for interval training. Thank you very much for all your replys.......