Running plans after C25K?

cincysweetheart

I am on my last week of C25k and am considering options for what direction to go afterwards. I can run the 30 minutes… but there is no way I'm running fast enough to actually finish a 5K in that amount of time. But I would like to get to the point where I can run the full 3.1 miles. What I'm wondering is after I get done… should I go on my own for a few weeks/couple of months gradually increasing my time/mileage until I can get to that point where I can run the full 5k… or should I go straight into a 10K running program?

I'm not concerned with my speed yet. I know that will come with more miles and a better fitness level. And I'm planning on moving on to the 10k plan anyway eventually…. My question is... would it be to my advantage to actually be able to run a 5k before moving on to 10K training? Or should I just trust the 30 minutes… and move on?

(I've posted this question in the C25K group and I haven't really gotten any input… I'm hoping I'll get more traffic/responses on this board)

MeanderingMammal

cincysweetheart wrote: »

(I've posted this question in the C25K group and I haven't really gotten any input… I'm hoping I'll get more traffic/responses on this board)

???

The reality in the C25K group is that the vast majority of posters are in C25K, there are only three regulars who've finished it, and can provide some perspective based on our experiences.

All hree of us drop in and out, there are only so many times one can say the same thing without getting a bit frustrated.

As in my response yesterday, go onto 10K training, and your 5K pace will improve.

LKArgh

Start increasing distance. So, after you are done with the program, focus on distance. If e.g. you can run 3 K in 30 minutes, aim for 3.2 the first week. 3.4 the next and so on.

cincysweetheart

MeanderingMammal wrote: »

cincysweetheart wrote: »

(I've posted this question in the C25K group and I haven't really gotten any input… I'm hoping I'll get more traffic/responses on this board)

???

The reality in the C25K group is that the vast majority of posters are in C25K, there are only three regulars who've finished it, and can provide some perspective based on our experiences.

All hree of us drop in and out, there are only so many times one can say the same thing without getting a bit frustrated.

As in my response yesterday, go onto 10K training, and your 5K pace will improve.

My apologies if I offended/frustrated you. I was not aware that there were only 3 people there at had finished it. I wasn't trying to dismiss your comment. Maybe I didn't understand you properly. I DON'T CARE ABOUT MY SPEED! I know that will come with miles.

I just wanted to know if it was necessary to be able to run the full 5k distance before starting 10k training.

MeanderingMammal

cincysweetheart wrote: »

I just wanted to know if it was necessary to be able to run the full 5k distance before starting 10k training.

The majority of bridge to 10K plans are time based, in the same way that C25K is. So they'll take you to 60 minutes of continuous running.

loratliff

MeanderingMammal, I still post in the C25K group and I'm training for a half, so I don't think there are only three alumni posting there...

Anyway, you have a couple of options: you could start Bridge to 10K or you could move into a distance-based 5K plan like one of Hal Higdon's plans. Either way, the best way to get faster is to simply run more so you can't go wrong either way!

DangerJim71

If you're just coming off of C25k I wouldn't worry about pace. Pace will come and in another year you can start thinking about doing hard intervals and stuff that will help you get faster.

What you can and should do now is work on consistency and endurance. Look up Hal Higdon and use one of his novice plans for 10k and work your way up. The. Crops training with some strength work and some swimming or cycling. You will get faster and stronger through volume and after you have a solid base can start thinking about track workouts.

arussell134

Vote three for Hal Higdon! After running quite a few 5ks, I'm ready to see an improvement in my time. I'm halfway through his Advanced 5K program and am loving it! I also love that he has programs from beginner - advanced from 5k - full marathon. And, they are FREE.

Here is a link to the 10k novice plan:

http://www.halhigdon.com/training/51122/10K-Novice-Training-Program

I think this one might be a good one for you because it also incorporates cross training, strength and rest days.

Good luck!! And, congrats on finishing C25k!