What to do After C25K?

ShowPoodleGirl

I am 2 runs away from completing C25K, and I'm unsure of where I want to go after that.
I have some soft plans for next year to do a half marathon (Spring or summer probably) and potentially a sprint length triathlon (if I can learn how to 'properly' swim haha) (fall probably, if I can't get the swimming done then maybe would do a duathlon).
I was considering just listening to my garmin's suggested workouts for a bit, to just get some runs in to get comfortable around the 5k length, however since it can't take into account my gym weight sessions I'm not sure if it would be the best option for me. I'm not a powerlifter or anything but I do push myself in the gym with 2 upper body days and 2 lower body days.
Right now my schedule is
Monday - Upper body + running
Tuesday - Lower body
Wednesday - Running
Thursday -Upper body + Running
Friday - Lower Body
Saturday - Running
Sunday - Rest
Would you hang around the 5k length for a couple months to get comfortable and make a good base first? If so, when would you start working towards longer runs if you wanted to do a half marathon length in the spring/summer? Any good 'improve your 5k run' programs?
Also, any tips for fueling and electrolites for when I do start increasing my run lengths? Right now I'm still working on losing a bit of weight, but hopefully by the time I'm working towards the half marathon I will be at least close to wanting to maintain, since I know I'll have to be even more concious to fuel my workouts.
I should add that I'm not entirely new to running. Around 10 years ago I took up running for a bit and my longest runs where around 16km, and I did a few mud races including a Tough Mudder. However I didn't do any 'gels' or fueling on my runs and probably did at least some of my runs on an empty stomach since I'm not a big breakfast person. I also can't remember if I was doing a program or just winging it.

yirara

Why not see whether you can find a programme that gets you to 10km? Remember, in order to run longer and faster you need to run slow and long. Don't increase distance in a single run by not more than 10% in a week. So if I did 5km in one week do a max of 5.5 the next, etc. Give your body time to get accustomed to longer runs. If you happen to have a Garmin watch with structured programme then the 5 and 10k programmes with Amy or Greg aren't too bad. There's also a free half programme.

spiriteagle99

After I finished C25k i also had a goal of doing a half marathon. I found a program called the "60 minute runner" which basically adds 5 minutes to your long run each week. There is also a program called "Bridge to 10k", which is more or less C25k expanded. I didn't want to go backwards so I preferred adding time rather than starting over with run/walk. I build up to 13 miles over the next 4 months. (Note: that ended up being too fast for my 55 year old body and I got injured, so be careful not to build up too quickly.)

Adding distance will help with your 5k time. When you are comfortable running 5 miles, 5k isn't so hard. It also allows you to do some speed work once a week. You should do a good warmup before you do any hard running, to avoid injury. That is hard to do on short runs. Instead, run slow easy for a mile or two, then do short fast intervals alternating with easy recovery intervals, then a slow easy cooldown. Or run hills. Or run moderately hard for 10-20 minutes. Don't do hard runs too often. Most of your running should be easy to build endurance for the longer distances.

rudyzenreviews

finishing C25K that’s a big milestone! Hanging around 5K for a while to build a strong base is a smart move before jumping into half-marathon training. Once you’re comfortable, gradually add a longer run each week and you’ll be set for spring.keep going

Jthanmyfitnesspal

I love this topic as I did C25K in 2017 when I was 56. It took much longer than I had hoped, requiring many repeats of the last few weeks before moving on. Once I could run 5K, I just kept doing it. But, I found that my HR was pegged near my max at the end. So, I'd get to 5k, walk a little bit, then run again slowly to build up extra miles. Eventually, I could run the full 4 miles, although, as I continue to age, I find I often need a walk break during a run, particularly in hot weather. I take no shame in it— my overall health has really benefitted from it!

My friends a few years ago were devoted to the BAA "medley:" A 5k, 10k, HM (21k) progression that occurs in the Boston Area every year. I did it a few times, most recently in 2023. Going from 5k to 10k is a major effort for a beginner runner. Most 5 - 10k plans go way too fast for newly minted 5k runners. It really took me months to comfortably run 10k, and, if I did that distance right now, I'd do it slowly with a couple of walk breaks. I went from 10k to 21k by following the Hal Higdon Novice HM training plan (I bought the book, but there are electronic versions as well). In general, I really liked it, and I bet his 10k training plan is well thought-out, too.

Yes, it's not without consequence: I've had my share of running injuries. Hip flexor pain, knee pain, a damaged nerve in my foot, and sciatica (probably unrelated to running, but very disruptive). So, the first question about longer distances to ask yourself: is it worth it? Maybe you should cross train on cycling, or something less prone to stress injury, for example.

Best of luck!

DiscusTank5

You could try a 10K training plan and repeat the middle weeks if you feel that the distances are building too fast. Or do that but also start in, say, Week 3 so you can pick up with where you are now in your training and not go backwards, as someone else mentioned.

Jthanmyfitnesspal

PS I also just did a sprint triathlon! Cross training rules!

ShowPoodleGirl

Thanks everyone for the thoughts. I'm going to think it through and go from there. I'm gonna try a swim on wednesday I think to see what my swimming form is like haha

westrich20940

I'd just move on to a 10K training program and at the point you can comfortable run a 10K at pace, training for a 1/2 should be fairly uncomplicated. I also generally run on an empty stomach bc I get burpy/indigestion if I eat beforehand too soon. I find that if I'm running ~less than an hour I don't need fuel during the run. But if I'm gonna run for sure 45 min in harder conditions (heat, hills, etc.) or more than an hour —- I use a running gel. I've loved the Huma ones in the past but found them to be expensive and then a friend gave me a huge box of the Gu ones….which I don't love as I think they are pretty thick but they work. You can use literally whatever you want that easy to eat on the go or carry. Just ~20-25g of simple sugar. My regular running route has water ~every 4 miles so I don't need to take it with me but if you do - then figure out if you want a vest/camelbak sitch or bottles to carry.

I use Nuun tablets in the heat or Liquid IV in my water bc I like the flavors - especially the Nuun tablets bc they aren't super flavorful. I only really use them in the summer - bc most people unless you're a particularly salty sweater or sweating heavily are getting enough electrolytes in regular food/drink. If it's particularly hot (and I AM a salty sweater) I'll do an LMNT every so often. I also love salt. And I don't have any blood pressure issues thankfully lol.

Just continue to add a bit onto your long run each week and you'll be at a half in no time!

ShowPoodleGirl

Thanks for the feedback, especially on fuelling.
I completed my final C25K today so we'll go on from there.

littlegreenparrot1

I would suggest a bit of yoga and swimming for cross training.

Strength in your core gets more important as the distance goes up so you can maintain good posture and technique.

It also makes everything stretch out a bit which is always a good thing.

claireychn074

There are also some fun running apps - have a look at Zombie Run 😀 (personally I wouldn’t use it after dark but I guess it would really increase my sprint times!)