[Closed] After couch to 5k?

Park run, when they come back.

And run further, or faster (intervals).

I mainly increased distance, was comfortable running 10-12k before I took a break to do a load of riding, I'll be getting back into now as winter sets in.

Drop in on the running thread here

https://singletrackmag.com/forum/topic/the-running-2018-thread-beginnersultraswhatever/

MrsMC completed C25K in lockdown, and now uses a follow on app to keep motivated and ticking over. Think it's something like NHS Beyond 5K

I'd ask her but she's snoring on the settee after going for a run.

I saw this pop up the other day, which might be of interest: From 5 to 10k

At what point is C25K actually finished? Depending on pace I can comfortably run for ever, but ask me to do 5K in under 30 minutes and I'll be blowing out of my arse by half way. Strava reckons I've done a 27.5 minute 5K but as it can't even get the distance consistent on the same route twice in a row I think it's a lying ****. I'm just not built for running. I've been running a lot on the treadmill, increasing the pace every run to try and get (down?) to a comfortable 6m/KM pace but I'm still a way off. I tried a hill interval program today, which was fun, but I'm not sure what's the best way to progress.

Strava doesn't get your distance wrong, whatever you're using to record your runs does.

OP - depends what you wanna do? Stay at 5k but go faster? Or slow it down a bit and up the distance.

If you can run a 5k, you can run a 10k, just throttle it right back.

I'm relatively new to running and kicked off with 5k runs for sprint triathlons. Then signed up for a half marathon to motivate me to target some structured training and push the distances. Was not a competitive endeavour, my only goal to complete the distance, so just mapped out a few routes at varying distances around me to vary the runs and distances. I actually completed the half marathon in 2h3m, and was gutted about the 3 minutes especially since I still had something in the tank as I was a bit too cautious with my pacing. If only I kept an eye on my actual pacing and sussed out I'd be so close to the 2hr mark I could have easily shaved of 5 or so mins off over the distance.

I'm happy to run on my own or with a couple of mates who also run, though they have to slow down when I run with them so don't like to cramp their style too often. I'm not bothered about park runs. Not too fussed about running in a big group or driving to a run and driving back, but if that sort of event will motivate you to continue running and progressing then great, whatever works for you. Also look on Facebook as there will probably be a local running group that meet up once or twice a week. I must say that I've always found running a chore and big effort...I can sit on my bike all day and I love it, but as soon as I start running its just torture, but just over 12 months on I'm getting to the stage where I don't mind it...can't say I enjoy it as such, but certainly don't mind it. Could do with losing some timber though which would make it alot easier. I can always consume more calories than I burn!!

On Week 9 (final week) of the CouchTo5K programme here so interested in this thread.

Personally I’m planning to work on upping my pace a little first.

I intend to stick to 30 minute runs and just try to go a little further in that same time (for measure my current PB is 5K in a 25:56 which as a mid-40s non-runner fat lad I was pretty happy with).

I did do the Nottingham Outlaw 5 years ago so I know I can run longer with training. However, there was so much steady zone two work for that event that it felt like I couldn't produce any suddenly bursts of power but could just keep steady forever. I don't want to go that far again as it impacted on me enjoying my mountain biking.

Having said that, after doing the run in 4:30 something at the outlaw, it does make me wonder if I could do a sub 4 marathon as a mid 40s non running.

For those finishing c25k, I'd say mix it up.
Ime, working on going faster and working on going further compliment each other so well. I reckon you'll get more benefit out of doing both.

For me, doing some speed work really helps me to run lighter. This could be intervals, hills, a shorter (maybe 3k or 1.5k) blast. Anything fast helps me pick my legs up better and quicker and it actually makes the longer runs easier. Running lighter hurts less than plodding. And legs seem to have a bit of memory of how the last session ended. So doing a faster session as the one before a longer run starts that one "light".
I'd say keep the intervals shorter to start, there's more to gain by finding how fast too can do 100m (and six intervals of that, plenty of rest) than say 400m or 800m. Work up to that.

At the other end, adding distance to a longer (gentler) run once a week builds endurance. And weirdly for me, I noticed that benefit most when doing speed work or intervals. Harder to explain, but every longer run seems like there could be a bit more left - going another 1/2 mile would be not impossible. But the big benefit seems to come in the other (speed) session. In intervals, One more fast 400m becomes possible.
But the thing to remember is this long run is relative to where you're at - 6km this week. 7km in a fortnight. Marathon next year.

And thirdly, don't attack every session too hard. Have some recovery runs. I'm mid 40s and things can stiffen up or get tight. I always feel tightest in the run after a long run. So I always make it easy. No aiming for distance, no pushing for pace, just a gentle 1/2 hour run somewhere nice that eases the legs back onto my side. I try to go somewhere natural that's pleasant and good for the head too. The other bit of recovery is time between runs. Take as long as it needs to not be sore , that way you can give it a good go next go. After a while, you won't need so long, but don't rush this.

So for me it goes fast run, long run, recovery run, fast run ....
I mix it up a bit within that loose frame, but it sort of works for me.
You might find something better for you, or a more structured plan, best of luck. And if you have a break, start back gently and allow for more recovery.

And the long running thread is awesome and supportive for all, pop over.

Onza, hill sprints will help with power.
Once a week, ten times up a close hill fast as you can. Good warm up and As much recovery as you need.
Actually good for biking too.

And I reckon you'd have a 4h in you 🙂

Find a run that’s a bit further and interesting.

IMO start to enjoy running rather than being ‘owned’ by a timetable after couch to 5k

I can only speak from personal experience but my post c25k looked like:
5k210k
A few low key events and parkrun
A half then a marathon
Which all resulted in developing a mild obsession with running. I’m now 220 days into a streak, have joined a running club and will run over 2500 miles this year.
It’s a sloppy slope.

Join a club either a formal "racing" club or one of the many less formal groups who probably meet up somewhere nearby. Many people are shy joining other groups etc but the majority of them are welcoming, even the competitive ones will have groups who run slower and may be non competitive.

Running with company will transform your running far more than any app or plan.

*I realise it may be difficult to do at the moment

Running with company will transform your running far more than any app or plan.

Club running has been a huge positive for my running. I don’t like people so why would I join a club? Well, it turns out runners are almost universally nice people.
Ours is a really mixed group though not a proper racing club. There some proper fast people and many more who are much slower. Everyone was really welcoming when I joined, no egos even though a good few can and do rip my legs off every Wednesday night. There’s something quite wonderful about chasing faster runners than you, it clears the head wonderfully.

Yep chasing faster runners is great. I/we used to chase the guy on the left in this pic in training (amongst others) He ran 46:25 for 10 miles and here he is in the GNR in the 80's. the Guy in front was the reigning Olympic marathon champ and Mike McLeod on the right was the then Olympic 10000m silver medalist. Mate was 4th (after leading for most of the race) in 62:45.

[img] [/img]

I personally find 5k a reasonable length of run to fit into your schedule, about half an hour (yeah, I'm not quick). It's enough to ensure my legs feel it, if I have more time an 8 or 10 is ok, but I get bored after about 45 minutes and find myself just wanting it to be over after that.

For pace, short and fast bouts with slower recovery probably makes sense, I'm no pro though.

I think that’s fair Toby. The joy of running is you can go out for 30 mins and feel like you’ve had a good workout.
I do like a long run with a podcast or 2 in my ears, but a 5k thrash is great fun.