Interval Running

Caveat: IANAFE (I Am Not A Fitness Expert)

To start with, congrats on completing the C25K!

Well, let's start simple, what's the furthest you've run in one sitting?

The second is what would be your first goal in a 5K?

Typically there are three major elements of any running program, Endurance, Stamina, and Speed

For this example, I'll use a goal speed of around 30 minutes for the 5K as a starting point.

I'd suggest working yourself up to being able to run about 5 miles or so at a slow steady pace. Being able to run further will help build your overall fitness and give your body the ability to handle shorter distances faster. If your comfortable, you can move past 5 miles, but I'd suggest being able to run 5 miles before starting any sort of interval training.

If you can run 5 miles, then you could try something like the following
1/2 mile to 1 mile jog warm up, stretch.
1 mile run in 9 minutes (technically I know a 30 minute 5k is a little over a 9 minute pace, but I did say *around* 30).
slow jog and/or walk a mile (depending on how you feel, figure out how much jogging and walking you want to do)
1 mile run in 9 minutes again
1/2 mile to 1 mile cool down jog/walk.

The idea is to condition your body to the pace you want to run.

The second method of Interval training is Fartlek running, take one of your medium runs, and after the first half mile or mile, start picking land marks, and run hard (but not sprint) to the next land mark. The time you spend on the hard pace should be anywhere from 10 - 30 seconds or so. Then resume your jog for a period of time until you have recovered somewhat. Then pick another land mark and repeat. Then take it easy on the last half mile to mile of the run. The idea is similar to the Interval training I mentioned above, but there's a slight emphasis on the faster aspect of stamina workouts as well as the unpredictability of the workout.

Remember, I'm not a fitness expert, and what I'm suggesting may not be the best idea for you. take the time to google 'Interval Running' and 'Fartlek running' to get a better understanding of the logic and reasoning behind those stamina training methods.

Good luck and happy running!

Bump, and thanks for the advice.

Thanks. I tried to do my long run yesterday and ended up exhausted and miles from home. Argghh. Anyway, I'll keep plodding along and realise I have to listen to my body a little better. Anyone got any suggestions for a good way to track how fast and far I'm going...not too expensive! (I don't have a smart phone booo).

The previous poster mentioned some good sites. I personally use http://www.usatf.org/routes/map/

one little trick and cheat that I use on my longer runs is to find a loop about half the distance I want to run, and run it twice
so a 4 mile run is 2, 2 mile loops. that way you can
a) stop and get water as needed
b) you can cut it short if needed
c) even if you're out at the furthest point and crack and have to stop, you aren't as far away.

hope this helps!