You have finished C25K, now what?
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Just finished the C25K program last Sunday and My first 5k is on March 8th. Not the fastest runner but I am running!!! My goal is to run at least two miles straight without stopping. Running outside has been challenging with all the ice and snow. If I finish under 45 minutes I will be thrilled. I never thought I would be running. this program is awesome1
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Ive been doing the C25k with the Run Double app on my phone for quite a while but I'm really slow and found that doing a timed intervals programme I wasnt really getting anywhere near the distance of 5k in 30 minutes. Recently, I started the C25K distance intervals programme and have found this to be working much better for me. Im not worried about the time and I work out ahead roughly where each interval will take me to on the route that I do. I also try to keep the route the same but obviously extending it as the distance increases. I have found that I am knocking up to a minute or two off the previous session each time I complete my run.
On the app there is also other programmes such as 0-10k and 5-10k also an improver 5k as well as 10k event training and half marathon programmes. They can be done in timed or distance intervals. There are also various fun runs also in timed and distance.0 -
Finding your training pace
Hello everyone,
I thought I would come back and write another article. I haven't been doing many as of late, but I have been poking my nose on the forums and helping to answer some questions about running and stuff. So here is my latest write up.
I see it a lot in the general forums and in the long distance group forum; people asking what should my training paces be? On race day, pay attention to what your finish time is. You can use that time to determine what your training pace should be. All of your easy runs should be completed about 2:30 slower than your 5K pace. To find what your training paces should be use this calculator:
http://runsmartproject.com/calculator/
You put in your fastest 5K time, and you can use that to determine what your training paces should be. The calculator will also give you projected finishing times for a 10K, HM and FM. On the training page you then see the paces: Easy, Marathon, Threshold, Interval, Repitition.
Easy is self explanitory, and is what 80% of your weekly runs should be (keep in mind that if you have just began running then easy runs should be about 100% of your runs for about a year). The easy run pace is also the pace that your long run will be completed at.
Marathon pace, that is the suggested pace that you could run a marathon in (with proper training of course). This pace is also used in tempo long runs...runs that are usually 1/2 through a training plan to help stimulate race day.
Threshold pace: Otherwise known as tempo or VO2 max. This pace usually done in a tempo run. It is usually about 20-30 seconds slower than your 5K pace, but still at a decent speed that you need to put forth effort to keep running. These runs are not very long, usually 60 minutes tops. They help your body learn to quicken the delivery of oxygen and fuels to your legs.
Interval pace: This are another VO2 max pace. This pace is used as its name suggests, in intervals. These are used with long intervals to help improve your 5K time. Typically you use these in long interval sets of 800 meters - 1600 meters.
Repetition pace: These are your fastest training paces, and they are what are considered sprints. They are typically 95-100% of your VO2 max, and are extremely short running periods, about 200-400 meters long, followed by a rest period of 3-5 minutes. If you see a training plan that suggests doing strides at the end, this is the pace you would do them at unless otherwise stated (some plans have you do strides at 5K pace). These are meant to be hard, and are meant to wear you out at the end.
Until next time...run strong!0 -
Bump. Great info1
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Thanks! Bookmarking.0
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Just finished my first Trail Run 5k.. hooked looking for another
Also just downloaded C210k app. Looking forward to training with it0 -
After C2TK I moved on through a bridge to 10K and now halfway through a 12-week half-marathon plan. Registered to run a half-marathon in late July. (And to think I couldn't run more than about a mile without being totally gassed just about 6 months ago).1
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just and completed my first trail run 5k and downloaded c210k Trails are kick *kitten* fun and hard running but I think I see more of them in my future0
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Just completed hal higdon 5km novice program. Happy with progress and happy not to rush. Moving on over to 5 km intermediate to improve stamina and time. Still heavy, but winning at losing!0
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I finished C25K 2 wks ago. I did the Color Run with my 10 year old and we walked most of that last week. I then ran a 5K the next day and started the C210K app Monday. I find I like that 1 min to walk and need it. I did get 4 miles in during the first night.
I don't find that I am losing much weight, not like I thought I would. So I am going to start alternating some short, faster runs.1 -
I took a 2.5 month hiatus from running because I was miserable. So I went back and re-started the C25K, but have skipped about half of it. Now I have a new program the B210K! Also, I have figured out that I psychologically NEED that 5 minute walk before I run. I need to get my mind into the run and I need to know that it is okay to walk instead of run. Thanks for the link
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I ended up joining a local running program and completed my first 10K. I am now training for my second 10K and incorporating NHS C25K+ for my shorter runs/interval training. Here is more info: http://www.nhs.uk/tools/pages/Couch-to-5k-plus.aspx0
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Almost finished with C25k… (just finished week 7). I can do the 30 minutes. But my pace is so slow… there is no way I'll be finishing a 5k in those 30 minutes! I'm considering taking a few weeks/couple of months to work up to where I can actually run the 3.1 miles instead of just 30 minutes… then moving on to the 10K program. What do you think… good idea or should I just go straight to it?0
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bump0
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I'm just starting C25k, with my first 5k in May 0
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tractorgirl78 wrote: »I'm just starting C25k, with my first 5k in May
Welcome!0 -
Just finished B210K training, moving on to Hal Higdon's HM training. Keep on running !!!0
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Thanks for the enlightenment.0
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I have the same question - I feel like I'm just way too slow!0
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cincysweetheart wrote: »Almost finished with C25k… (just finished week 7). I can do the 30 minutes. But my pace is so slow… there is no way I'll be finishing a 5k in those 30 minutes! I'm considering taking a few weeks/couple of months to work up to where I can actually run the 3.1 miles instead of just 30 minutes… then moving on to the 10K program. What do you think… good idea or should I just go straight to it?
I can run (well jog) 30 minutes but I am nowhere near 3.1 miles either. I have 8 weeks until my first 5k. I am going to keep adding a little more distance until I'm jogging 3.1 miles and then worry about my time and try and get faster by June. Hopefully, at least that's my plan.0 -
I just graduated yesterday and am looking at possible programs to move on to, because I respond well to structure. I looked at the c210k plan, but I feel like (for me) adding that much time to all three runs right away would be a mistake. I want to make sure I am strong enough to progress without getting hurt. For the moment, my idea is that I'll keep running 30 min/3x per week for the next couple weeks, then decide whether to do the One Hour Runner program or c210k.0
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I graduated today, up next B210K starting Tuesday. My first 5k Color Run is Aug 1st.0
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I graduated from C25K 6 weeks ago, went onto a 10k programme but my legs did not agree it was a good idea, might try again in January. Went back to 3 X 30 minute runs and now doing 3 X 5K, not fast (between 34 and 38 minutes) but satisfied with that and legs are happy0
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I graduated from C25K about 2 weeks ago. I do not know if I feel 100% ready to move onto C210K, however that's what I am planning to do eventually. I think the best plan to follow, at the moment, would be to keep on running 5K distances regularly, build up my endurance, and then move onto 10K.0
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You know I think hanging at 5K distances is a good idea. You will be building your base miles which is always good. Also starting on a 10K plan now would make you ready for a race in the middle of winter. I am not sure where you live but we do not have many races until spring.
Mike1 -
I agree that sticking at 5k is a great idea. I graduated 13 weeks ago and have run three times every week and increased from 3 X 30 minutes to 3 X 5k. Really helped me to recover from the programme and build strength and confidence too. As I felt stronger, just added .5 km, then ran a 6km. Have been increasing my run times from there and today did my first 10k. The first 5k is still the most challenging though. Well done for graduating. Julie0
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I completed the program about three weeks ago. Since then, I'm running 5k every other day. I don't feel the urge to do 10k. I may start tacking on a bit more distance to my runs. I live 8k from my work, and like the idea of running home after work sometime. We'll see...0
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so... i finished c210k last week, although only managing to run 7k in 1h1min.I can't say it bothers me, because i still feel like i've succeeded just by managing to run the full hour. However, i found myself wondering what to do next. I will definitely try to reach the 10k mark, but i feel it's getting too tiring running for a full hour 3 times a week. So i decided i want to do a bit of everything.Try to increase my distance and try to shave off some of my 5k time. The plan i have is this:
Get my long run done on Monday, increasing the time i run by 5' every week until i eventually reach the 10k mark.
Do a normal 5k run on Wednesday, steady pace, to monitor my progress as my distance increases.Today i ran a 5k for the first time since october (when i finished c25k)and i noticed that i finished 1 minute earlier than what my fastest time had been. So from 44'30sec, it went down to 43'30sec. Is that a big improvement?I don't know.
On Friday, have my short but fast run.So starting on week 1 of c210k ,running really fast during the (previously)jogging bits, and slowly jog during the (previously) walking bits.
My long term plan is to continue running 5k and 10k distances,but at a reasonable speed.So any distance requiring over an hour would not be sustainable in the long term.
Thoughts on my plan?
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That's a great plan, jennypapaje.
I'm not being very disciplined about my training lately. I'm loosely following the C120K plan but using it for my faster runs. I do one C210K running day every 3-4 runs. The rest of the time, I'm runnning "long and slow". These are really relaxing runs. Like you, I run about 7K in 60-64 minutes.
On Sunday, I decided to go as long as I could to see how close I could get to 10K and ran the entire 10K (in 1:36 minutes). That's more time than I'd like to put into my running but I'll try for 10K maybe once or twice a month now, I think. Who knows, maybe my time will improve.
Congratulations on running for 1 hour! I found that to be a huge milestone. Well done!1 -
thanks PaytraB! Like you, i think to get to 10k will take me about 1h30min.short legs don't help
Winter is not making it any easier either! 0
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