How much should I run after C25K?

CleanUpWhatIMessedUp
CleanUpWhatIMessedUp Posts: 206 Member
edited November 18 in Fitness and Exercise
I am planning to do C25K this summer. That program is about 8 - 10 weeks long (depending on if I have to repeat days). Afterwards, I am supposed to have the ability to run about 3 miles or so. I want to keep up a running routine after I finish the program and make running a part of my life. I am not trying to become a marathon runner or anything like that. I just want a simple weekly running routine for exercise. I am wondering what sort of running routine I should put in place after I finish the program. I don't know much about running.

Is it safe for me to run 5K, 3 times a week after the program is done?
What does a typical running routine look like?
What have you guys done after finishing the program, as far as running goes.

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    I did C25k last year. Afterwards, I kept running 3 times a week. I wanted to be able to run farther so I then used Hal Higdon's 10k plan for novices. I didn't have a race planned so I did each week of his plan twice, which stretched it out for several months.
  • julielh72
    julielh72 Posts: 92 Member
    It's perfectly safe to run 5k 3 times a week and if you want to progress to longer distances the Bridge to 10K is a good app to use. Just make sure you have a day off in between runs to recover properly and avoid injury.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Why are you waiting for "the summer"? (Not an attack, actually curious).
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    EvgeniZyntx wrote: »
    Why are you waiting for "the summer"? (Not an attack, actually curious).

    same reason I waited until May...cause she wants to.

    OP I just started c25k 2 weeks ago and I plan on running 2 or 3x a week if I like it...not sure if I will but willing to give it a go.

    I also have a 5k run planned for week 6 and another 5k in August...(organized runs)
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Lunch? Maybe try lunch after.

    In all seriousness, what you do after highly depends on your experience with C25K. You may find that you hate running. If so, no need to force yourself to do it. You may like it and want to try another 5k. Or you may LOVE it and decide you want to try a 10k. Each scenario will mean a different plan (though honestly for a new runner, a 'better' 5k and 10k prep look pretty much the same).

    But yes, its perfectly fine for a conditioned runner to run 5k several times a week.

    Point is, you don't need a plan for the fall. Just go start C25K
  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    Regular runs of 3-5 miles is sufficient for exercising. Longer runs really serve no benefit unless training to race. Feel free to run several times a week at whatever distance you are comfortable.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    SezxyStef wrote: »
    EvgeniZyntx wrote: »
    Why are you waiting for "the summer"? (Not an attack, actually curious).

    same reason I waited until May...cause she wants to.

    OP I just started c25k 2 weeks ago and I plan on running 2 or 3x a week if I like it...not sure if I will but willing to give it a go.

    I also have a 5k run planned for week 6 and another 5k in August...(organized runs)

    Why don't we let her speak for herself?
    Often, vaguely timed objectives are harder to reach.

  • jrline
    jrline Posts: 2,353 Member
    3 miles 2-3 times a week

    29509743.png
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    edited May 2015
    SezxyStef wrote: »
    EvgeniZyntx wrote: »
    Why are you waiting for "the summer"? (Not an attack, actually curious).

    same reason I waited until May...cause she wants to.

    OP I just started c25k 2 weeks ago and I plan on running 2 or 3x a week if I like it...not sure if I will but willing to give it a go.

    I also have a 5k run planned for week 6 and another 5k in August...(organized runs)

    Glad you know the OP so well you feel comfortable answering questions that were meant for her.

    OP, I am also curious as to why the postponement. As for more than C25K - you could just focus on getting the mileage first than focus on speed. They also have a C210K program which might interest you if you are looking for a longer program.

    And to answer your questions:

    Is it safe for me to run 5K, 3 times a week after the program is done? Yes. The program wouldn't have you doing it to begin with if it wasn't.

    What does a typical running routine look like? Pretty much C25K. Afterwards, you can work on maintaining mileage, increasing it, increasing time spent running, speed, etc.

    To add - I say pretty much C25K (with the running 3x a week) because you seem to just want to do casual, at least for now. If you decide to take it more seriously, than there are programs that you can research for whatever goal you want. (i.e. sprinting, marathons, etc)
  • Of_Monsters_and_Meat
    Of_Monsters_and_Meat Posts: 1,022 Member
    I usually do 1 long run during the weekend and a 2 - 5 mile run a few times a week.

    If you want to get better at 5k's you do more interval work. If you want a 10k or 1/2 marry, look into upping distance.
  • dimple_gal
    dimple_gal Posts: 139 Member
    I did the C25K beginning of last year, and still run 3 times a week. I started doing intervals to increase my speed, usually running at least 5K per session. Have now started increasing mileage. Something you might find useful that I wish i had done earlier is keep a log of what I run, speed/frequency of intervals (if on a treadmill) and any other notables, time of day, what and when I ate before, what hurts, what was different, etc. I just log in my exercise notes on MFP. Then I can look back at trends, improvements, and adjust accordingly - particularly useful when a race is planned.
  • mwyvr
    mwyvr Posts: 1,883 Member
    5km three times a week is safe. So is 10km three times a week or 7km five times a week, it all depends on how you train and recover.

    See how you feel after C25K. Maybe you'll be hooked and want to expand your running to longer distances. It isn't unusual to be attracted by the 10km or half marathon as a next step, especially if you have a fun or charity event near you that interests you.

    I got hooked. I run five or six days a week on average and currently run 140 - 200km a month and am, for another day or so, still technically obese. Pretty fit now though...
  • yusaku02
    yusaku02 Posts: 3,472 Member
    CleanUpWhatIMessedUp wrote: »
    Is it safe for me to run 5K, 3 times a week after the program is done?
    What does a typical running routine look like?
    Yes, it would also be safe for you to run 10k, 6 times a week. If you're healthy (no joint issues) and you don't plan on running a marathon training schedule then it's pretty much impossible for you to overdo it.

    I'd recommend running varying distances at least 4-5 days a week as part of your normal routine. Maybe something like:
    Mon: 4 mi
    Tues: 3 mi
    Wed: rest
    Thurs: 4 mi
    Fri: 6 mi
    Sat: 3 mi
    Sun: rest
    I've never used a preset running program but I've enjoyed a good amount of success in all the races I've run. I think something like what I listed above would be great for someone who is focused primarily on 5k runs/races.
  • glevinso
    glevinso Posts: 1,895 Member
    Assuming you decided you actually liked running after going through the program, there is no reason not to keep running. Run more, run farther, run faster, be awesome.
  • LKArgh
    LKArgh Posts: 5,178 Member
    CleanUpWhatIMessedUp wrote: »
    I am planning to do C25K this summer. That program is about 8 - 10 weeks long (depending on if I have to repeat days). Afterwards, I am supposed to have the ability to run about 3 miles or so. I want to keep up a running routine after I finish the program and make running a part of my life. I am not trying to become a marathon runner or anything like that. I just want a simple weekly running routine for exercise. I am wondering what sort of running routine I should put in place after I finish the program. I don't know much about running.

    Is it safe for me to run 5K, 3 times a week after the program is done?
    What does a typical running routine look like?
    What have you guys done after finishing the program, as far as running goes.

    Be prepared that by the end of the program it is not very likely you will be running 5k. The name of the program implies so, but for most people it means they will be able to run about 30 minutes, not a specific distance. So, for a beginner and especially someone who is not already exercising regularly, there might be several weeks after the completion of the program until you can actually run 5k. So you can easily make this your next goal.
  • CleanUpWhatIMessedUp
    CleanUpWhatIMessedUp Posts: 206 Member
    EvgeniZyntx wrote: »
    Why are you waiting for "the summer"? (Not an attack, actually curious).

    Because right now I am preparing for graduation. While I am a student, I have access to my school's gym for free and just use the machines that they have there, which is my preferred method. Once I graduate, I won't be allowed to use the gym anymore without paying, so at the point (the summer after graduation), I will need to find other / non gym ways to exercise and running seems like a good one.

  • CleanUpWhatIMessedUp
    CleanUpWhatIMessedUp Posts: 206 Member
    SezxyStef wrote: »
    EvgeniZyntx wrote: »
    Why are you waiting for "the summer"? (Not an attack, actually curious).

    same reason I waited until May...cause she wants to.

    OP I just started c25k 2 weeks ago and I plan on running 2 or 3x a week if I like it...not sure if I will but willing to give it a go.

    I also have a 5k run planned for week 6 and another 5k in August...(organized runs)

    I am going to also try and find a 5k to sign up for by the end of summer!
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    CleanUpWhatIMessedUp wrote: »
    EvgeniZyntx wrote: »
    Why are you waiting for "the summer"? (Not an attack, actually curious).

    Because right now I am preparing for graduation. While I am a student, I have access to my school's gym for free and just use the machines that they have there, which is my preferred method. Once I graduate, I won't be allowed to use the gym anymore without paying, so at the point (the summer after graduation), I will need to find other / non gym ways to exercise and running seems like a good one.

    Do they have a treadmill there? You can still do C25K on the treadmill. As for other non-gym exercises, have you also looked into bodyweight training? Some pretty good ones to read up on/look up are You are Your Own Gym, Convict Conditioning, Strong Curves (they have several programs including a bodyweight one), and there is a free program to give you an idea on Nerdfitness.com.
  • CleanUpWhatIMessedUp
    CleanUpWhatIMessedUp Posts: 206 Member
    edited May 2015
    They have a treadmill, but I never use it. While I have the gym, I will be using it to do the exercises that I normally do because I like those exercises. When I don't have the gym anymore and don't have those machines, then I will be looking for alternatives, like C25K, but as long as I have the gym, I will just be doing what I normally do (which is usually elliptical or bicycle). Once, I am no longer able to do that, then I will try running.
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    I'm just finishing week 9 of the C25k program and now can jog 30 minutes. However, I'm glad I still have a month before my 5k because 30 minutes at my slow pace and short stride isn't 3 miles. Judging by the steps and my fitbit, I'm getting barely over 2 miles in those 30 minutes. So, I plan to increase my time over the next few weeks so that I can do at least 40 before the event is here and let the fun of the 9pm neon/glow 5k handle the rest.
  • stealthq
    stealthq Posts: 4,298 Member
    beemerphile1 wrote: »
    Regular runs of 3-5 miles is sufficient for exercising. Longer runs really serve no benefit unless training to race. Feel free to run several times a week at whatever distance you are comfortable.

    No benefit? Not if your interest is getting in the generally recommended amount of weekly cardio.

    But what if you want to run a distance just to have done it, or you want to increase your endurance, or increase your speed at shorter distances, or you just feel like burning more calories that day. You know - just because you feel like it. Not because you're training for a race.

    Or am I a total oddball?
  • mwyvr
    mwyvr Posts: 1,883 Member
    stealthq wrote: »
    Or am I a total oddball?

    No, you are not a total oddball. :smile:

    Earlier this week I was feeling tired but suited up anyway and took the dog for what I assumed would be a short, slow, 4km run. I got to 3km and was starting to feel much better. I ended up running down to the river, meaning running back up hill on the way back for 10km and had a blast.

    To the OP you just don't know if you'll get to the point where you experience joy from running, but you might. Running outside is a good deal more fun than running in any gym, on a treadmill, or any other machine. Running on trails is a blast. Running with other people is enjoyable and conversation makes the time pass effortlessly.

    There's so much more to running than simply sweating it out on your own, and you don't even have to push yourself ultra hard to get tremendous benefits.

    Give it a chance, you might discover something you didn't expect to love. Or you might not but nothing ventured nothing gained.

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