Life after the C25K?

AsellusReborn

Today was Week 7 Day 2 of the C25K for me - I have a 5K on Thursday so I changed up the route day 1 and day 2 to be a full 5K distance so it wouldn't smack me upside the head on thursday when it was longer than I was used to.

What I've been doing is run 25 (this that's the scheduled workout this week - run 25m with no breaks), then walk for 5, run 5, walk 1min, sprint the rest of the distance (whatever I'm up to essentially, still pushing out my endurance). I feel good after my runs.

I have another 5K on 9/23 which will be W9 D2 according to the scheduled workouts. So - the end is nigh for me. I don't intend to stop running of course - I'm eyeing another 5K in October and two possible races in Nov, there's the hot chocolate 15K or a 10K at Navy Pier (the latter on my 29th birthday..what a way to celebrate, haha!).

I'm wondering what the best training path will be. I'm the kind of person who /needs/ a structured training plan - so I was creating an excel sheet with my training period meant to get me to at least 10K. The 10K training programs I found all go back to intervals - is that something I need to for some reason that escapes me, or can I just keep adding time onto my runs? I was thinking of adding 3min a week - 5K took me 38 1/2 minutes today so I figured by Nov to do a 10k (which is probably more reasonable for me than the 15K...right?) I need to get up to running about an hour running..

Kjngrrl

There are 10k training programs similar to the C25K program. You should investigate those and see which one might fit your needs best.

AsellusReborn

Thanks, I did do that. Was just hoping for input from someone who has been there/done that. Maybe I'll post this to the general forums too.

LvLite

I would like to know too. . I'm on W7, D1.

paulwgun

I did c25k and will do my second 10k in 2 weeks after 5k i increased my distance by 1k each time making sure i rested in between
last week i did 2x 5k runs then Sunday did 7k tomorrow will do a 8/9k and next Sunday will do 14k with one 5k before my 10k the following Sunday

I'm no sprinter, and a slow runner i do some spin classes in between runs to keep up the fitness, but if you increase by 1k 0r if you find that too much 1/2k each time and go beyond 10k it will make your 10k easier and speed will follow

AsellusReborn

I did c25k and will do my second 10k in 2 weeks after 5k i increased my distance by 1k each time making sure i rested in between
last week i did 2x 5k runs then Sunday did 7k tomorrow will do a 8/9k and next Sunday will do 14k with one 5k before my 10k the following Sunday

I'm no sprinter, and a slow runner i do some spin classes in between runs to keep up the fitness, but if you increase by 1k 0r if you find that too much 1/2k each time and go beyond 10k it will make your 10k easier and speed will follow

That's a very helpful response! Thank you!

LooptLou25

This is an option, at the moment it's what I plan to do once I've complete the C25K programme.

http://www.b210k.com/b210k-programme/

loril13

I am only on week 2 of C25k. My long range goal is a runDisney 10 miler in September 2013. My plan is to move on to b210k after I finish C25k and can comfortabley run 5k. This would probably be in December. Training in New England in the Winter will be interesting. :huh:

trizzell79

http://runmuffin.blogspot.ca/2011/12/after-couch-to-5k-making-your-runs.html

Here's a link to a blog about this very subject. I finished my c25k on Friday and I worry about staying motivated, I decided to download the c210k app and skip ahead to week 9 where the 5k stuff ends. We'll see where it goes. For now 5k is still very tough, I hope it comes a little easier in a few weeks. I'll be starting week 9 tomorrow!

AsellusReborn

http://runmuffin.blogspot.ca/2011/12/after-couch-to-5k-making-your-runs.html

Here's a link to a blog about this very subject. I finished my c25k on Friday and I worry about staying motivated, I decided to download the c210k app and skip ahead to week 9 where the 5k stuff ends. We'll see where it goes. For now 5k is still very tough, I hope it comes a little easier in a few weeks. I'll be starting week 9 tomorrow!

Those are perfect. Thank you!