Jogging plan for after the Couch 2 5k

ncmc

Hi all, I completed the couch 2 5k program a couple of months ago. Since then, I have been jogging three times a week and adding a couple of minutes each week. I had a couple of setbacks with being on holidays and also suffering from shin splints for the last couple of weeks. I am currently jogging 40-45 mins 3 times a week.

I suppose my eventual aim would be to run a half marathon and maybe even the full marathon one day. Am I better to keep as I am and just add a few minutes every week? Or would I be better to do 2 shorter jogs and 1 long jog every week? I know there are longer training plans on the Cool Running site, but there seems to be a charge for these. Can anyone here recommend a good plan, or just offer some advice? Thanks in advance.

rainbow kirby

Depends what you hope to achieve really, if you want to train for a 10k (or 10 mile/half marathon) it may be worth following one of the novice plans on http://www.halhigdon.com as the novice plans assume a level of fitness similar to what you are at now. Make sure you get your shin splints sorted too, if you haven't been to a physio yet go and get checked out and make sure you're in the right shoes.

For a bit of motivation, maybe look at picking a race to target - you'd be good for a 10k before Christmas, and a half at some stage in the new year, if you train for it properly. It's much harder to stay on the couch in the evening if that date on your calendar is marked!

Also, join us over on the Athletics/Running/Triathlon forum, we have (nutritionally balanced) cookies!

ncmc

rainbow kirby wrote: »

Depends what you hope to achieve really, if you want to train for a 10k (or 10 mile/half marathon) it may be worth following one of the novice plans on http://www.halhigdon.com as the novice plans assume a level of fitness similar to what you are at now. Make sure you get your shin splints sorted too, if you haven't been to a physio yet go and get checked out and make sure you're in the right shoes.

For a bit of motivation, maybe look at picking a race to target - you'd be good for a 10k before Christmas, and a half at some stage in the new year, if you train for it properly. It's much harder to stay on the couch in the evening if that date on your calendar is marked!

Also, join us over on the Athletics/Running/Triathlon forum, we have (nutritionally balanced) cookies!

Thank you so much Rainbow Kirby, I didn't know there was a running forum, so will be checking that out. Just a question about the halhigdon program, he has days for cross training and strength, how important would you say these days are? I was planning on running Monday, Wednesday and Saturday, with my longer run on the Saturday with rest days/gentle walking on the other days. Am I losing out by not doing the cross training and strength days?

rainbow kirby

I've never bothered with them, and I'm currently using one of his programs for the third time (Novice 1 Marathon program, I've used the Novice 10k and Intermediate Half-Marathon ones before). Sometimes I'll do another short (3 mile-ish) run on a cross-training day, or go for a walk with friends.

I probably should do them though, and having a stretch-out on a rest day can't really be any harm.

ncmc

rainbow kirby wrote: »

I've never bothered with them, and I'm currently using one of his programs for the third time (Novice 1 Marathon program, I've used the Novice 10k and Intermediate Half-Marathon ones before). Sometimes I'll do another short (3 mile-ish) run on a cross-training day, or go for a walk with friends.

I probably should do them though, and having a stretch-out on a rest day can't really be any harm.

Thanks for that, I've done up my own plan using his as a base. I'll prob just walk the dog on the cross days.:)