Finishing couch to 5k. What next?

Mad Benny · 30-06-2010 9:10am #1

I am going to be finishing the couch to 5k next week. It's a fantastic programme and the podcasts really helped. I don't think I would have sticked with it without them.

I want to keep the momentum going. I looked for 5k to 10k but couldn't find anything that seemed as popular as the c25k.

Any recommendations?

the drifter · 30-06-2010 9:17am

i would yourself build up to doing some 10k's then possible onto this

http://www.halhigdon.com/halfmarathon/novice.htm

im currently on wk3 with the aim of completing the dublin half marathon

Dotcomdolly · 30-06-2010 9:59am

Have you done a 5k race yet? That would be a great end to finishing your programme.
If you look at runireland or active.com you'll find race listings.

And then you can move on to 5mile races, 10k etc...

dolliemix · 30-06-2010 10:15am

I did this after i finished c25k

http://www.halhigdon.com/10ktraining/10knovice.htm

the drifter · 30-06-2010 10:30am

dolliemix wrote: »

I did this after i finished c25k

http://www.halhigdon.com/10ktraining/10knovice.htm

i was so looking for that and couldnt find it...then work distracted me from boards

dolliemix · 30-06-2010 10:33am

the drifter wrote: »

i was so looking for that and couldnt find it...then work distracted me from boards

Damn work! :mad:

TommyKnocker · 30-06-2010 10:41am

the drifter wrote: »

i was so looking for that and couldnt find it...then work distracted me from boards

Yeah, I hate when that happens too

:D

Kieran_1991 · 30-06-2010 11:38am

Think this might be what your looking for?

http://www.djsteveboy.com/gw28k.html

Mad Benny · 07-07-2010 4:31pm

Thanks for the advise. I had a listen to podcast intervals and I don't like the music. I do like dance music while running but this doesn't really appeal to me.

I'm going to try 10-K Training: Novice by Hal Higdon. I'll make my own music for it.

I'm not a member of a gym so I'll see if I can do strength exercises that don't involve weights.

Mad Benny · 13-07-2010 9:00am

I notice on the 10k novice that it starts back at a 2.5m run in week 1, 2 and 3. I feel quite comfortable with a 3m run. I feel like I am going backward.

Is it a bad idea to run 3m this week and 3.3m next week and so on adding 10% each week?

Sea Sharp · 13-07-2010 1:02pm

Maybe drop your 5k pace a little bit and go for 6k.
Then stick to this pace and add 500meters each time you run. If you're running twice a week you'll get up to 10k in a month.

I'm currently training for 10k and I dropped my pace from 12km/h (5km run) to 10km/h and the last run I did was 8km. I feel as though I'd be able for 10k at the moment but I've been advised to build it up slowly.

Mad Benny · 13-07-2010 2:39pm

Thanks GaNjaHaN. I'll give that a go. My pace for my last 5k run was 10k.

I haven't completed or signed up for any 5k yet. I was going to wait and go for a 10k instead.

Sasquatch76 · 13-07-2010 4:44pm

Benny, can I ask how you found the C25K? A colleague is going to do it, and has asked me to try it with him, but I think it's probably beyond my current capabilities.

Mad Benny · 13-07-2010 5:13pm

Sasquatch76 wrote: »

Benny, can I ask how you found the C25K? A colleague is going to do it, and has asked me to try it with him, but I think it's probably beyond my current capabilities.

I found it excellent and I was very unfit to start with and I'm still overweight but heading in the right direction. I did it on my own listening to Robert Ullrey's podcasts.

Some advice for what it's worth

1) Jog very slowly. It's important to let your body slowly adjust.
2) Always stretch after the 5 minute warm-up and at the end of each run.
3) If you get pains in your knees then consider pausing the programme for a few days. I took a week off and went swimming instead. They were perfect when I started back again.
4) Invest in a pair of proper running shoes. I got mine in runways on Parnell street in Dublin.
5) Don't quit. It gets much easier after the 7th week.

Sasquatch76 · 13-07-2010 5:32pm

Mad Benny wrote: »

I found it excellent and I was very unfit to start with and I'm still overweight but heading in the right direction. I did it on my own listening to Robert Ullrey's podcasts.

Some advice for what it's worth

1) Jog very slowly. It's important to let your body slowly adjust.
2) Always stretch after the 5 minute warm-up and at the end of each run.
3) If you get pains in your knees then consider pausing the programme for a few days. I took a week off and went swimming instead. They were perfect when I started back again.
4) Invest in a pair of proper running shoes. I got mine in runways on Parnell street in Dublin.
5) Don't quit. It gets much easier after the 7th week.

Thanks Benny. Yeah, have had a listen to Ullrey's stuff. I reckon I'd change the music though! But thanks for the feedback!

Finishing couch to 5k. What next?

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