Life after C25K

jaz050465

Just finished ease into 5 k- yeaahhhhhh so I'm looking for a 10k app. I've got Bridge to 10k but I'm sure somewhere I've seen one that instead of just increasing the time- brings in fast intervals which I like the sound of. Any advice would be really appreciated.

fleetzz

I didn't do the program, but there is a bridge to 10K group here, as well as a long distance runners group that is pretty active. There is also a run x miles per month challenge group that I just joined last month--you set a personal goal and documents your runs on a group spreadsheet.

It all depends on your goals. Do you want to just continue running about 3 miles, increase your distance, increase your times (which involves more weekly mileage to build up your aerobic base). The groups have experienced runners to help you with some good advice. I still consider myself a newbie runner so defer to people who have run for more than 10 months for running advice :-)

Congratulations! That first mile is the hardest!

PrairieRunner2015

Intervals may sound like fun, but make sure you aren't trying to progress too quickly. Interval training is awesome for trying to increase your speed, but probably not where you should focus. Running longer distances at an easy pace would probably have good results for you, as well as minimize the risk of injury. I tried to do training plans to increase my speed as well as distance, twice, after doing c25K and overuse injuries were the result (as well as increased speed). From looking into it (internet, dr., trainers, etc.) I would have been much better off if I would've continued doing long slow and easy runs (of slowly increased distances) for quite some time before worrying about speed. When running in the aerobic state, which a lsr provides, you are still working the fast twitch muscles which make you faster.

If it's a case of monotony, try changing course/route, different music, podcasts, audiobooks, etc.

Hal Higdon has a lot of good plans, and you can start at a week which is suitable to your base.

jaz050465

Thanks. Just an update. I did day 1 of bridge to 10k which was 10 min run then 1 minute walk x 4. I found it really tough and ended up not exercising for a week as pulled a muscle in my back so think I'm going to progress a bit slower.

PrairieRunner2015

Don't rush the recovery, but I do wish it is a speedy one. I know being sidelined isn't any fun, but coming back too soon isn't beneficial either.

Are you planning on continuing the plan you were on, or are you looking into another? I just started a novice marathon plan myself after building for 12 weeks to the point where I could start it.

jaz050465

Probably looking for another plan which is more gradual. Any suggestions. Doing Blogilates for a bit first to strengthen by back.

amybg1

Maybe try doing 2 sets of 10&1's and see how it goes (with a proper warm-up/cool-down too obviously) and progress from there, 3 sets and up as you feel ready