Question for C25K Graduates

shirley_beans
shirley_beans Posts: 65 Member
in Fitness and Exercise
I'm about to finish the C25K Program. Currently I run approximately 2.5 miles in the 30 minutes. I've already signed up for three 5ks in the coming months. I'm debating between going for increasing endurance or increasing speed. I've also heard some people start the 10K Bridge program while they still have momentum. What worked for you? Thanks!

Replies

  • shirley_beans
    shirley_beans Posts: 65 Member
    *bump*

    I finished today. Ran my first 5K in 37 minutes. Any suggestions on where to go from here?!
  • triggsta
    triggsta Posts: 140
    Suggestions? Up to you baby doll! Like you've said, you can increase speed or increase distance. I personally did a mixture of both as I worked towards my 8k and now my 10k in a week. So if I was only running a mile, I'd run a lot faster than if I was planning on actually running the 5k. For my 8k and 10k, I usually do them around the same speed as the 5k except I take a couple breaks in the middle, but I'm working on increasing endurance a little. I get exercise-induced asthma though from running so my breathing is especially important to me as I run, and so that's why I tend to take breaks on my longer runs (like walk for 1-3 minutes).
  • triggsta
    triggsta Posts: 140
    Also, set goals for yourself. I found that helped a lot. So your next 5k you decide to run? Shoot for like 34 minutes. Then 30. Then sub-30. Gonna run an 8k soon? Shoot for the same pace plus an extra 5 minutes or so. So maybe under an hour or 50 minutes. 10k? Double your 5k and give yourself some leeway. Maybe say 1.5 hours. And do the same with those. My first 8k a month ago, my goal was under an hour and I did it in 54 minutes. So what now? Under 50 minutes! My first 10k in a week, my goal is under 1:15 and that's based on what I've been able to do on my own so far (and included far more strenuous climbs than a normal 10k would have) so it's a realistic goal. But my ultimate goal for races is always just to finish. Get across that finish line!
  • tigerblue
    tigerblue Posts: 1,526 Member
    Graduated about 3 years ago! Since then mostly I've tried to add time/distance. But this is difficult because I have a hard time getting more than 35-40 minutes most days to work out. I tried adding speed ( and as is have continued I have gotten faster overall, a bit), and I did intervals for a while (HITT). What I I found was that I stopped enjoying running when I focused on speed. I still enjoy a nice slow ( 10 min mile) run most of all. And I find myself wanting to go longer most of the time.

    I have the bridge to 10k program on my phone and I use it when I have an hour to workout. It is a pretty good program but I doubt I could follow it absolutely even if I had time because adding that much mileage every day is too hard on my knees and hips. I think a better program would be to follow the bridge one or two days a week and still do 30-35 minute runs on your other days. But then your joints might not be as sensitive as mine!
  • Mellie289
    Mellie289 Posts: 1,191 Member
    Congratulations on your first 5K!

    I think if you work on your endurance, you can probably pick up your speed on shorter runs. I was in a similar quandary last summer and couldn't decide between wanting to beat my 5K time or to try an 8K or 10K next. Instead, I quit running and dedicated myself to several months of Jillian Michaels workouts and I saw bigger changes in my body. Since then, I took a break from exercise for a while due to work and a few rounds of illness getting in the way, but I'm going to start back up again today to train for a 5K in June (color run that isn't timed), while still doing my Jillian workouts. So, I guess my plan now is to maintain running pace and improve my endurance by adding in some HIIT as well as trying to extend my running time.

    What do you desire more - beating your 5K time or tackling a longer run? Only you can decide the best course based on answering that question.

    BTW, @triggsta I also have some exercise-induced asthma. For the longest time, I just couldn't improve on my running time while trying to get up to 5K. It was amazing once I got an inhaler! If I forget to puff before I start working out, I can never do as long or good a run as the times I remember to do it first.
  • triggsta
    triggsta Posts: 140
    Yep, an inhaler works wonders! I just have to remember to use it before and after runs and I'm perfectly fine. Otherwise, as soon as my run is over I'll start wheezing and coughing. Luckily it doesn't affect me too badly during the run, though I'm sure it would if I were running distances longer than 7 miles.

    Also, agreed: do strength training. It helps you SO much with your running. Especially focus on strengthening your hips and your glutes. They are the most undervalued, but the most important in running.

    I find it interesting you didn't like doing intervals, tigerblue. I love them. You get to SPRINT and feel the wind in your hair and you feel like, well, you're on fire! and then just at the point when you're going to burst, you slow down or start to walk and recover. And you get that feeling over and over and over... but, you have a point. I'd pick a slow jog over HIIT intervals any day.
  • ameliaannakin
    ameliaannakin Posts: 344 Member
    I went straight on to the 10K bridge. I used the 10k for Pink app. When I finished this, I joined an athletics club and my longest run to date is now 9 miles. I'm going for 10 tomorrow...

    I have found signing up to road races has kept me going. I have signed up to a half marathon in May and the first Yorkshire Marathon in October...

    Just keep pushing, you'll do fab :)

    Ax
  • shirley_beans
    shirley_beans Posts: 65 Member
    Thanks for the advice, everyone :)

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