Finishing C25K. What should I do next?

SageMolokai

Hello everyone,
I started C25K near the end of April and this week is my last one! I'm not sure what I should do next; should I keep going to 10K or give myself a break or just do some easier workouts for a week or two? I know I would like to keep running; one of my goals is to run a half-marathon.

So, any suggestions?

Chrissieneave

After finishing the C2K5, I then downloaded Zenlabs 10K Training programme, which I found really easy after finishing C25K. I'm now using Zenlabs half marathon trainer. I started C25K last March after buying a treadmill. I also do other forms of exercise, too, not just running. I do a lot of HIIT, and bodyweight training

pondee629

You do what ever you want to do. Want to train for a 10 K? Use a 10K program. Want to train for a Half Marathon? Get that program. Just want to run recreationally? Do that. You've mapped out courses and distances. Use them. Enjoy yourself.

I finished a couple of 5Ks, signed up with a coach from a local running club and am training for a Half Marathon in September. I like having a race to shoot for as a goal and to get me out on the road. Having a weekly plan is also nice. Several programs will do the same thing. Amazon has Personal Running Trainer x weeks to y distance. I used 4 weeks to a mile (to get started) and 8 weeks to 5K. They also have programs for 10K, half marathon and Full Marathon.

Sooooo, you can either graduate to 10K or, as I, go straight to a Half Marathon. Or just run to make yourself happy. I suggest planning your next race to have a target, a goal, another reason to get out.

Have you run a 5K? You might want to try a race and see what it's like. Be careful, it can be addicting.

berolcolour

I carried on to 10k too. Completing C25K is a huge achievement so if you want to take a couple of weeks and enjoy running 5k's that's worth thinking about too.

Alternatively there's a 5k pacer app (there's online programs too) that train running a faster 5k if you want s training program but don't want to start on longer runs!

oocdc2

I read somewhere that, before starting a 10K program, it's a good idea to maintain 5K for 3 - 6 months, just to give your body time to acclimate. I finished Ullrey's C25K podcasts about four months ago, and I've been running 4 miles 3 - 4 times/week steady at a 5.5 mph pace. I think I'm ready now to up the distance to 4.5 miles, then 5.

I'm doing a 5K run next month, so I figure I'll see how that goes.

Tweaking_Time

Maybe add cycling to your running...I added running to my cycling using the C25K app and it is entirely different muscle groups (i.e. - running was much harder IMHO)

The thing I do like about running is it does not require nearly as much equipment.

mbaker566

i went on to the zen labs bridge to 10k and then moved on to an asics half marathon (you can make a plan for free and print it off)

sweetilemon

When you set your running pace on the tredmill how many mph do you do? I have just started and been using 5.5mph for walking and 7.5 for 'running'. I hope to complete it and then build up to 10mph. Only done my first day though. Well done for completing it...hope I manage it, seems a million miles away.

pondee629

sweetilemon wrote: »

When you set your running pace on the tredmill how many mph do you do? I have just started and been using 5.5mph for walking and 7.5 for 'running'. I hope to complete it and then build up to 10mph. Only done my first day though. Well done for completing it...hope I manage it, seems a million miles away.

My hat's off to you. Walking an 11 minute mile and running at an 8 minute mile pace is exceptional. Getting to 6 minute miles (10mph) starts getting into high class. How far are you going at these paces?

SueInAz

sweetilemon wrote: »

When you set your running pace on the tredmill how many mph do you do? I have just started and been using 5.5mph for walking and 7.5 for 'running'. I hope to complete it and then build up to 10mph. Only done my first day though. Well done for completing it...hope I manage it, seems a million miles away.

Holy moly, walking at 5.5 MPH? You must have really long legs. I can't walk faster than 4.5 MPH and not for very long; at that point I need to run. If you're at the very beginning of C25K, though, you're running too fast. Your goal at this point is endurance, not speed. Your running pace should be slow enough that you can carry on a limited conversation with an (imaginary) partner. If you're running faster than that, slow down, or you'll have a lot of difficulty in later weeks.

OP, first pat yourself on the back for a job well done and then work toward your final goal of running a half marathon. I began running with the C25K plan in April of 2011. I ran my first race, a 10K, in October of that year and my first half marathon that January. My advice would be to find yourself a half marathon and map out a running plan to get yourself there. It doesn't really matter which plan you use as long as it doesn't have you running more than one day in a row or increasing mileage by more than 10% week over week.

SageMolokai

Thank you everyone for your answers! I really appreciate the responses and I've received some good advise!

sweetilemon wrote: »

When you set your running pace on the treadmill how many mph do you do? I have just started and been using 5.5mph for walking and 7.5 for 'running'. I hope to complete it and then build up to 10mph. Only done my first day though. Well done for completing it...hope I manage it, seems a million miles away.

I'm not sure if you were asking me or not but here's my answer: I don't run on a treadmill! Really, I might if we had one (on rainy days). I think I walk about 4 mph and run at around 6 mph (which is a 10 min. mile). Hoping to get faster one of these days but I think I'll work on my distance goal first then maybe set a speed goal. Your speed is really fast! I did something like that last winter on an elliptical and only did three weeks -- because I was exhausted!
If you can keep it up, good for you! You might be in better shape than you thought. If you find you are tiring way to easily, slow it down a little. I had to do this too; when I hit week 5 of C25K I was running approx. a 9 min. mile (6.7 mph) and I couldn't keep it up for the whole 20 min. on day three.

SageMolokai

P.S. What do you all think of barefoot running?

lujako

sign up for a race every week! It'll keep ya going I did and it worked (mostly).