Couch to 5K
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Post graduation plan, anyone done similar?

6 weeks ago I was knackered after running for 60 seconds. Last night (W7R1) was both the furthest distance and longest time I have ever run in my life! I don't want graduation to be the end of my journey, so i'm starting to plan for post graduation

The set of podcasts for after the couch to 5k plan, which alternate between speed work and stamina work, I might try those, but I do have a different plan for when I finish the course, which is as follows.

As soon as I can run 5k without stopping, start doing some Saturday morning parkruns. If I can't get to a parkrun, then at least do one run a weekend which is at least 5k.

In between those during the week, restart the couch to 5k course, but this time do the running parts of the sessions at a much faster running pace than my current plod.

I'll do that for a few weeks and see what happens I think. I know some people talk about restarting and jogging the walking bit and upping the pace for the running bits, but I think that might be quite tricky to say the least. Re-doing the course but significantly upping the pace for the runs is my idea. I was wondering if anybody else has done the same?

5 Replies

Hi, I've just done week6 run3( so 25 mins) assuming all goes well I want to increase pace so that I am doing 5 km then enter a few races, I've looked on a site that lists all races in uk:, and I'm lucky that I hav a park run 10 minutes from my house which I might use as practise!


I'm at the same place on the programme as you and really hope to do 5k in 30 mins by week 9 (I'm currently doing 4.5k in 28 mins (I didn't stop at 25 in W7R1, because I'm stubborn!)) I *think* I may sign up for a local 10K race that is planned for late October and follow one of the very many 5K to 10K schedules that are out there on the 'net.

From what I've read and the advice given by marathon-running son, the best way to increase speed and stamina is to run intervals. I may treat myself to a new Garmin that shows pace and which can be set to beep when it is time to change pace from run to jog. And/or I may create a playlist with tunes at the right bpm for the two speeds I wish to run. I think I'll do one long steady-paced run a week and at least one run with intervals.


Just to clarify, I am planning to do more than the two runs I mentioned (I long and i intervals), but am unsure what the other runs will focus on.


I'm currently redoing week 1 as a jog/run instead of walk/jog - It's quite good fun actually, 60 secs suddenly seem so short! :-)


Hi trooperlooper I graduated in May this year and announced that all I was going to do was run until I could reduce my 5K time which I was managing to do in 35.50 minutes at graduation. The new podcasts hadn't been released so I just went out and listened to my own music. I did 3 runs a week, 1 x 5K, 1 x interval training (which included steep ups and downs up until then I hated ups and could not do them!) 3 was what I called my "mad dash" which was 3.5K as fast as I could run, always aiming to knock at least 10-15 seconds off the previous time. That was my favourite run and still is. I now do speed from the new podcasts once or twice a week. This mixture proved to be beneficial in building up strength and stamina. I gradually found though that I was not satisfied doing the 5K runs and extended it whenever I felt like it, putting no pressure on myself though. 2 Weeks ago I ran my first 10K which I had built up to by extending my 5K runs to 6.7, 7.8, 8.4 and finally 10K. I was going to make this short and sweet but have just about given you my running life history but what I'm trying to say in short is, don't put too much pressure on yourself and most of all enjoy it, do your running to what suits your mood and timescale. You will find in the long run that will pay the biggest dividends. Don't put off doing your first Parkrun, its one of the friendliest places to get together with like minded people. Good luck.


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