finished first 5k last week.... what next?

positivenote

Hi all,
as mentioned in another thread, I started the c25k just after christmas and completed my first 5k last weekend in 28.17sec... delighted to be honest. I havent been out since as I have had a busy week in work, but im thinking that I need something to aim towards and give me motivation to keep it going. Ideally i'd love to lose a few pounds as im 13.5 stone and am 5.9ft... Should i be looking at improving time, distance etc... will continuing 5k distance continuously improve my fitness? so many questions, apologies but any advice would be great and welcomed...
thanks

Alf Veedersane

There are similar apps for the next step...I have them somewhere but off the top of my head,one is called Bridge to 10K (B210K or something). If you look at the progression in the programme you had, you should be able to continue it on for further distances. Improving the distance you can run is one element of improving time over the 5k distance. But work on improving distance and you can build in some work to improve your speed over 5k.

Fair play on your success to now

JohnnyChimpo

If you want to lose weight you should track your diet and eat at a caloric defecit. Use MyFitnessPal to make this easy. As a corollary, losing weight makes running much easier, faster and more enjoyable.

Mr. CooL ICE

Dublin marathon 2014?

Obviously, a marathon is quite a step up from 5k, but it's a nice achievement to have under your belt. However, training for it requires a huge amount of dedication that for 4 months beforehand, you will need to rearrange your life around your training. I don't know your circumstances, but some people simply aren't able to do that.

Alternatively, sign up for more races during the year that get progressively longer. Look around for what's available in your area and aim for a half marathon, which is easily achievable. If you are near Dublin, there is a race series in the run up to the marathon which has 4 races that correspond to a marathon training plan. They are 8K, 12.5K, 16K and 21K. Do 4 of them and you've got a nice collection of t-shirts

SamforMayo

Well 8km or 10 km would be the next achievable goal I say. Build up slowly and it is good to have gone over and above the distance in training. Don't worry about speed at the moment that will improve as your body gets used to more miles. To lose the weight what your eating is more important than exercise but it will help. Good luck and well done.

Alf Veedersane

Alf Veedersane wrote: »

There are similar apps for the next step...I have them somewhere but off the top of my head,one is called Bridge to 10K (B210K or something). If you look at the progression in the programme you had, you should be able to continue it on for further distances. Improving the distance you can run is one element of improving time over the 5k distance. But work on improving distance and you can build in some work to improve your speed over 5k.

Fair play on your success to now

Gateway to 8k (GW28K), bridge to 10 K (B210K) and One Hour Runner were the three follow-on programs I was thinking of.