What next?

kazmcdonald

I've just finished the C25K and I'm only doing approximately 3.5k running so I'm wondering how to progress on with regard to increasing km's or speed.

RayCun

kazmcdonald wrote: »

I've just finished the C25K and I'm only doing approximately 3.5k running so I'm wondering how to progress on with regard to increasing km's or speed.

What you could do is
One run a week as you are now
One run a week where you gradually increase the time you spend running, about a minute a week
One run a week where you run faster for defined intervals

expanding a bit now I'm off my phone -
at the moment all your runs are about 30 minutes
So one run go to 31 minutes, 32, 33, 34... up to 40 minutes
When that gets to 40, add a minute on to one of your other runs each week, until they're both at 35
then start increasing your longer run again, and so on

On the run where you go faster, it can be as simple as picking lampposts beside the road - run fast between two posts, then go slow between the next two to recover, then go fast again. Some weeks, go fast between 2, 3, 4, or 5 lampposts, just not as fast.

Have a look around for any running/athletics clubs in your area, particularly if they have a Fit4Life group

Utdfan20titles

kazmcdonald wrote: »

I've just finished the C25K and I'm only doing approximately 3.5k running so I'm wondering how to progress on with regard to increasing km's or speed.

If you only finished c25k how are you only doing 3.5k?

RayCun

Utdfan20titles wrote: »

If you only finished c25k how are you only doing 3.5k?

the couch to 5k programme builds up running time, up to 30(?) minutes, which may not be enough time to run 5k

Ososlo

Utdfan20titles wrote: »

If you only finished c25k how are you only doing 3.5k?

When I finished C25k I was covering about the same distance as the OP. The programme I followed got you from the couch to 30 mins of running, not 5k of running. It seems to presume that people following it will be able to cover 5k in 30 mins by the end of the programme, but the reality was very different for me anyways!

Sunny Dayz

Well done for completing the C25K program. Some apps have a follow on for C25K to improve your 5k times.


Just keep going out running is my best suggestion. The more regular you run, the better you will become. You know you can run 3.5k in 30 mins, try increasing the time or distance of one run per week like what RayCun suggested above.


Look about joining a local group, Fit4 Life, sloggers to joggers, some local GAA clubs have C25K evenings to where you just meet and go your own pace with some gentle encouragement.


Are there any 5k runs or races coming up in your locality in the next month or two? Now that you've worked towards the goal of completing the C25K program, in order to progress you may need another goal to work towards.


Are there any parkruns in your locality? They are 5km in distance, they are timed and they are free of charge.

Sunny Dayz

Ososlo wrote: »

When I finished C25k I was covering about the same distance as the OP. The programme I followed got you from the couch to 30 mins of running, not 5k of running. It seems to presume that people following it will be able to cover 5k in 30 mins by the end of the programme, but the reality was very different for me anyways!

I was the same! 2 years on from completing my C25K, I can just about do 5km in 30 mins!

Utdfan20titles

RayCun wrote: »

the couch to 5k programme builds up running time, up to 30(?) minutes, which may not be enough time to run 5k

Not really c25k then

Firedance

Ososlo wrote: »

When I finished C25k I was covering about the same distance as the OP. The programme I followed got you from the couch to 30 mins of running, not 5k of running. It seems to presume that people following it will be able to cover 5k in 30 mins by the end of the programme, but the reality was very different for me anyways!

Sunny Dayz wrote: »

Well done for completing the C25K program. Some apps have a follow on for C25K to improve your 5k times.


Just keep going out running is my best suggestion. The more regular you run, the better you will become. You know you can run 3.5k in 30 mins, try increasing the time or distance of one run per week like what RayCun suggested above.


Look about joining a local group, Fit4 Life, sloggers to joggers, some local GAA clubs have C25K evenings to where you just meet and go your own pace with some gentle encouragement.


Are there any 5k runs or races coming up in your locality in the next month or two? Now that you've worked towards the goal of completing the C25K program, in order to progress you may need another goal to work towards.


Are there any parkruns in your locality? They are 5km in distance, they are timed and they are free of charge.

+1 to both of the above OP, well done for completing, you'll definitely find some very helpful folks here to point you in the right direction.

There is actually a C25K thread somewhere in here, have a search for it (I can't find it on my phone). Also lots of c25K graduates in the logs so have a read of those too but as Sunny Dayz said if there's a local parkrun near you (www.parkrun.ie) get yourself down to that asap, you'll never look back!

Happy running

HigginsJ

kazmcdonald wrote: »

I've just finished the C25K and I'm only doing approximately 3.5k running so I'm wondering how to progress on with regard to increasing km's or speed.

Well done

There is a couch to 10k app that leads on directly from couch to 5k. In fact the 1st 6 to 8 weeks of it directly mirror what has been done in c25k so you can just carry on. Think it takes you up to 14 weeks so at least you are structured for another period of time.

HigginsJ

Utdfan20titles wrote: »

Not really c25k then

No but as a way to go from nothing to being able to run/walk for 30 to 40 minutes it's a fantastic aid. The distance is immaterial, its all about the time.

HigginsJ

Ososlo wrote: »

When I finished C25k I was covering about the same distance as the OP. The programme I followed got you from the couch to 30 mins of running, not 5k of running. It seems to presume that people following it will be able to cover 5k in 30 mins by the end of the programme, but the reality was very different for me anyways!

The reality will be different for everybody, it doesn't really matter to be honest. It is a great achievement to go from nothing to running/walking for 30 to 40 minutes so well done to you and the OP.

Ososlo

HigginsJ wrote: »

The reality will be different for everybody, it doesn't really matter to be honest. It is a great achievement to go from nothing to running/walking for 30 to 40 minutes so well done to you and the OP.

Believe me, I know better than anyone what a great achievement it is to go from nothing to running for 30 mins - regardless of the distance covered! The first few weeks of that programme where the hardest thing I've ever done physically as I really was starting from a zero base of fitness. I thought I would die running for those 60 second reps at the start!
Absolutely, well done OP and best of luck with the next step.

kazmcdonald

Thanks Guys, I assumed I wasn't covering as much distance in the 30 minutes as I am really overweight (18+ stone) and was making sure I didn't overdo it resulting in injury. Will take the advice on board and have registered to do a race in august and also registered with my local parkrun so that will be something to keep me on track - not that it takes much as I jump out of the bed at 5.30am the days I am running. I've also looked at the fit4life so will be checking that out too.

RayCun - Thanks for your detailed reply, will be trying it!

Ososlo - I was the very same and debated if I should carry on!

HigginsJ - I will check that out as I find I need the structure in my life.