Post C25K

[tobyham]

Hi, I'm about 5 weeks post graduation. Managing to do at least two runs per week. I just want to keep things going and maintain my effort. I do spinning and weights three times a week. My 2 runs on other days are eg 3.5k and 4.5k. Its hilly where I am, so up and down a lot. Thinking of doing the three types of run per.week. The long slow run confuses me as suggestion is to just keep increasing. I've done 50minute runs but when do you stop increasing the distance? O dont want to do 10k. Any tips would be good. I've read the post c25k faq but still not sure as to what to do. By the way I did a parkrun, and didn't enjoy. Everyone was racing. Too serious.

[Instructor57 Graduate]

"when do you stop increasing the distance?"

This really depends on what you want from you running ?If your not wanting to get to 10K then don't keep increasing !

It's up to you .

Worth noting though that the best way to develop your aerobic base is slow easy runs .

So the more miles you run at this easy pace , the better your aerobic fitness

And with 2 runs a week you are more likely to maintain your present fitness level rather than improve it

[tobyham Graduate in reply to Instructor57]

Okay, thanks for reply. I think I would plan 3 runs per week hopefully. Two slow and long and one where I do hill work for 30 minutes. Does that sound like a good plan to maintain fitness and maybe improve pace in the long run?

[Instructor57 Graduate in reply to tobyham]

I would try and make one of the 3 runs a shorter but quicker run so you have a good mix , maybe an interval or tempo or a Fartlek run .

Have a look at this video for developing your running .

youtu.be/VBWGAFInyjQ(Not working as expected?)

[tobyham Graduate in reply to Instructor57]

That's a really useful video, thanks!

[IannodaTruffe Mentor]

Congratulations on your graduation.

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...

My answer is exactly the same as Instructor57

In the What next post I also suggest that you make some targets for your running.........what do you want to be doing in a year's time?

Thinking this through will inform what sort of training you want to do to maximise your aims..........otherwise it is easy to become somewhat aimless.

If you just want to maintain your fitness then carry on as you are. There is no need to run longer if you don't wish to.

You may find browsing through the other FAQ posts useful for basic information on a range of running related issues. healthunlocked.com/couchto5...

[tobyham Graduate in reply to IannodaTruffe]

Thank you

[Hidden]

I’m interested in your post and the replies you receive. I’ve just graduated too (claim your badge) I’m doing and planning on 2 - 3 runs per week just to keep my fitness up. Like you I have no intention of doing a 10K but I’m really proud of how far I’ve come and no intention of stopping.

Lots of great information and support here from others. I’ve learned so much as a new runner from this forum I’m so glad I joined.

Keep up the running and the posting

[tobyham Graduate in reply to Hidden]

Hi. Let me know what you might do. I think I'm gonna aim for 3 runs a week. A 60 to 70 minute slow run. A slightly faster 35m run. And a HIT run, maybe 30 minutes up and down hills pushing myself.