Ran 5k, now what?

Mint Sauce

So I have recently taken up running, again, after numerious attempts I have finally ran some kind of distance without stoping.

Current attempt is this year, started doing something similar to C25K without realising it, was going out, running for a minute, walking for a minute and so on, but could only sustain this for so long, was possibly running to fast.

Then went out and ran as long as I could, then became knackered after a few minutes and ended up walking most of the way.

Most recently I have just been going for long walks, a few times a week, getting up to about 7 or 8 k depending on the route.

Start of last week I decided to just go out and run as slow as I could for as long as I could, picked a route, after several runs extended it slightly and have hit the just over 5k mark in just under 30 minutes. Have hit this distance twice now, but my body is feeling it after about 4k, and when I stop after 5k I'm ready to drop.

Now I would have never considered my self unfit, could be fitter, but dont think things are that bad, am planning to do a 15k mutli terrain later in the year, and would love to run as much of it as possible. Have also just entered my first ever event, a 5k road race next month, hoping the event running will contribute to the training.

But how do I extend on this 5k distance without leaving my self in bits each time? Is it just a case of adding to the distance each time? do I go back and make a proper effort at a C25K, but just replacing the 5 for a higher number? A combination of both?

Any advice appreciated.

Cabaal

Pick a training plan, it makes these easier as things are gradual
Perhaps something like a 8km
http://www.halhigdon.com/8K/8knovsch.htm

Then pick a 15km plan

G-Money

As a beginner and graduate of the Couch to 5K programme, how about entering yourself in a 5K race? Your times seem quite good from what I can remember of your post.

I've done a 5k, 4 mile and 10k race so far. Might be doing a few 5k's next month too! Also signed up for the half marathon in September.

Mint Sauce

G-Money wrote: »

As a beginner and graduate of the Couch to 5K programme, how about entering yourself in a 5K race? Your times seem quite good from what I can remember of your post.

I've done a 5k, 4 mile and 10k race so far. Might be doing a few 5k's next month too! Also signed up for the half marathon in September.

Already have for May, have entered 'The Streets of Sligo', but its making that progression from 5k and beyond. I like 'Cabaals' idea of doing a gradual training plans. Ie now do one for an 8k, and then find one for 15.

The problem is sticking to them.

Have a time I would like to do my 15k in based on my current times, but based on how my legs felt after 5 not sure how thats going to span out.

Think I'm too used to cycling and still getting used to the transition.

iceage

Its going to take time and a bit of patience but keep up the good work, well done.