Next step after I finish couch to 5k next week? - Runners Forum
Runners Forum
Home Info Search Members Contact
Register     Show Posts Made Today     PBs     Top Miles     User Map    
Password

Hi there! Welcome to Runners Forum, a friendly online discussion board where you can join fellow runners in discussing all things related to running.

You are viewing the site as a guest, which means you either don't have a user account, or you haven't logged in. As a guest you are welcome to browse most parts of the site without restriction. If you wish to make your own posts you will need to sign up which is completely free.

Reply
 
Thread Tools
  #1  
Old 16th May 10, 04:28 PM
p0kers0ph's Avatar
p0kers0ph p0kers0ph is offline
Real Name: Sophia   Age: 31   Gender: Female  
Location: Somerset
 
Send a message via MSN to p0kers0ph
2012: 13.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Next step after I finish couch to 5k next week?

Ok, so next week is my last week of the couch to 5k programme. I will be up to running 30 mins straight, around 2.5 miles...not quite 5k, but not too concerned about that, I know that speed will come.

So my question is, what would be the best thing for me to do after this programme is through with? Should I work on distance, speed? Mix up my training sessions? I want to go on to run a 10k & progress further after that also.

Just after some suggestions really. Thank you
__________________
1 mile PB 10:05 5k PB 32:00 5 mile PB 50:18 10k PB 1:14

SW 248.7LBS CW 179.7LBS GW 148.7LBS
Reply With Quote
Sponsored Links
Advertisement
 
  #2  
Old 16th May 10, 04:36 PM
basd's Avatar
basd basd is offline
Real Name: Bas   Age: 34   Gender: Male  
Location: Amersfoort, Holland
 
Send a message via Skype™ to basd
2012: 123.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
If you want to run a 10k one day, I'd say the best option is to go for distance first.. As you will probably (hopefully!) start to run more regularly and maybe more often, you'll find it gets easier, the hardest part is behind you. If so, you might want to throw in the odd speed session as well to mix things up and keep it interesting
__________________
La pazienza non mai troppa
Reply With Quote
  #3  
Old 16th May 10, 04:40 PM
Pip Squeak's Avatar
Pip Squeak Pip Squeak is offline
Real Name: Liz   Age: 48   Gender: Female  
Location: Norfolk
 
2012: 124.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Yep, I'm with Bas.

As a first step, get to 5k itself and make sure you're comfortable at that distance and then start extending your runs bit by bit towards your 10k goal.

And well done so far
__________________
Anything is possible if you put your mind to it.
Reply With Quote
  #4  
Old 16th May 10, 04:42 PM
Oksamionay's Avatar
Oksamionay Oksamionay is offline
Gender: Male  
Location: Glasgow
 
2012: 158.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 147.55 miles, 35 hrs 18 mins
Advice is mix it up. Always try to do short distances during the week, fast and steady... and try one longer, slower run at weekends. Slowly but surely increase the longer run and same for speed on shorter runs.... simples!
Reply With Quote
  #5  
Old 16th May 10, 04:59 PM
p0kers0ph's Avatar
p0kers0ph p0kers0ph is offline
Real Name: Sophia   Age: 31   Gender: Female  
Location: Somerset
 
Send a message via MSN to p0kers0ph
2012: 13.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Some great advice thank you!
I think I will just continue to increase the time I run as the 5k programme does. Once I am comfortable with the time I will work on the speed.
I like the idea of one longer run per week too.
__________________
1 mile PB 10:05 5k PB 32:00 5 mile PB 50:18 10k PB 1:14

SW 248.7LBS CW 179.7LBS GW 148.7LBS
Reply With Quote
  #6  
Old 16th May 10, 05:44 PM
Furrag's Avatar
Furrag Furrag is offline
Real Name: Gareth   Age: 29   Gender: Male  
Location: Surrey
 
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
I headed into a specific 5k training programme with intervals and tempo runs, doing 12-20 miles per week after I finished C25K. In general though it's widely not advised to add speedwork to running so soon.

I suggest just keep base building with easy runs, and let the third workout of the week become the longer run. In the 9th week you'll taper off and run your 10k with the aim to complete, not compete. Your day 3 runs could get longer earlier on though if you believe you're capable. Something like this:

Code:
Week     Day 1       Day 2       Day 3       Total
   1           2.5         2.75           3            8.25
   2           2.75          3             3            8.75
   3            3              3            3.5          9.5
   4            3              3            4             10
   5           3.25          3            4.5          10.75
   6           3.25          3            4.75         11
   7           3.5            3             5            11.5
   8           3.5            3            5.5           12
   9            2              2            10k          10
If you want to do it based on times, then there's the one-hour runner: http://mindplunge.com/c25k/one-hour-runner.html

From there you'll have 18 weeks of running under your belt and should be able to start adding some speedwork like Tempo runs into your schedule.
__________________
Challenge set:
Run a sub-18:30 5k
Reply With Quote
  #7  
Old 16th May 10, 07:38 PM
p0kers0ph's Avatar
p0kers0ph p0kers0ph is offline
Real Name: Sophia   Age: 31   Gender: Female  
Location: Somerset
 
Send a message via MSN to p0kers0ph
2012: 13.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Thanks Gareth!
That's just the sort of thing I was after. I'm still undecided on whether I want to work on time or distance yet, maybe I will give them both a go & figure out which one suits me best. The C25K programme has had me working on time, so maybe it would be easier for me to stick with that.
__________________
1 mile PB 10:05 5k PB 32:00 5 mile PB 50:18 10k PB 1:14

SW 248.7LBS CW 179.7LBS GW 148.7LBS
Reply With Quote
  #8  
Old 16th May 10, 07:38 PM
Fulmar's Avatar
Fulmar Fulmar is offline
Age: 36   Gender: Male  
Location: Lisbon, Portugal
 
2012: 2,875.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 2,579.59 miles, 323 hrs 13 mins
Anjieeeeeeeeeeeeeeeeeeeeee Where are you????
Reply With Quote
Reply



Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off


 

All times are GMT. The time now is 12:52 AM.

Powered by vBulletin® Version 3.8.4
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Friendly URLs by vBSEO 3.2.0