Looking for a 5k program (not C25K)

soontobesam
soontobesam Posts: 714 Member
in Fitness and Exercise
Hey everyone,

So I finished the C25K Program about two weeks ago. I built myself up to 30 minute runs but wasn't at 3.1 miles yet and figured I could just work on that on my own.

Welllll. I seem to be having a hard time completing longer runs and I'm thinking that maybe it's just that I don't have the structure of a program anymore? I really want to be a runner but I feel like I've lost my mojo a little bit.

I think this is probably a stupid question but are there any programs you guys have come across that are in between the C25K and the 5k-10k?

Replies

  • MooMooooo
    MooMooooo Posts: 306 Member
    There is a 10k runner program, I downloaded the free app to my iphone yesterday.

    It carries on from c25k - is this the type of thing you meant?
  • soontobesam
    soontobesam Posts: 714 Member
    I plan on doing that but I don't know if I am ready for it or maybe I'm just a little scared of it.

    Which one did you get? Maybe I will get it a just give it a shot and see what happens.
  • Digby
    Digby Posts: 27 Member
    Can you run for 10 minutes in a row? Try just doing 10 minute run and 1 minute walk intervals. Start at a slow pace and see how far you can go. Next time try going 10% further and keep doing that until you go 5k! Don't worry about how long it takes you just set your distance and go. If you have to do 8 minute run, 2 minute walk at first then do that. It's all about slow building. YOU CAN DO IT!!
  • soontobesam
    soontobesam Posts: 714 Member
    I feel like I am quitting on myself before my body is actually saying to me that's it had enough.

    I kind of feel like a big loser right now. :sad:

    I get out there every morning though - I just have to keep pushing myself. I can do ten minute runs so I will keep doing intervals like that for a bit and then I think I may download the 5-10k program mentioned above and just see how it goes.

    Thanks guys :flowerforyou:
  • Unknown
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  • soontobesam
    soontobesam Posts: 714 Member
    Probably not very fast. I use my Endomondo app to track my runs (until I can save up for a Polar ft40 or whatever it's called and the park I go to is about 2.29 miles and if I do run the whole thing it takes me about half an hour.
  • MtnKat
    MtnKat Posts: 714
    I used the Smart Coach training program on Runnersworld.com. It gave me interval runs, tempo runs, long slow runs and helped me build my miles up. You can customize your program pretty easily and it's free.

    There is a Bridge to 10k program you can use (since you've completed C25k). I am finishing up my second round of C25k (was injured and had to "start over") and plan to use Suz's Bridge to 10k podcast (you can find it on kissmyblackass.org or itunes). Nike plus also has several great training programs that you can follow as well. You can sign up for Nike+ for free. There are also several podcasts or apps that you can use (provided that you have a smart phone or mp3 player).


    Good luck in your running!!
  • Digby
    Digby Posts: 27 Member
    Getting out of your head is harder than putting that foot forward. Seriously, the mind games and mental block is SO hard to push through.
  • soontobesam
    soontobesam Posts: 714 Member
    I used the Smart Coach training program on Runnersworld.com. It gave me interval runs, tempo runs, long slow runs and helped me build my miles up. You can customize your program pretty easily and it's free.

    There is a Bridge to 10k program you can use (since you've completed C25k). I am finishing up my second round of C25k (was injured and had to "start over") and plan to use Suz's Bridge to 10k podcast (you can find it on kissmyblackass.org or itunes). Nike plus also has several great training programs that you can follow as well. You can sign up for Nike+ for free. There are also several podcasts or apps that you can use (provided that you have a smart phone or mp3 player).


    Good luck in your running!!

    Awesome info!! I will check back to this post tonight and do some poking around to see what I can find. Thank you!
  • soontobesam
    soontobesam Posts: 714 Member
    Getting out of your head is harder than putting that foot forward. Seriously, the mind games and mental block is SO hard to push through.

    It's so true. Stupid head. lol
  • larkiedeek
    larkiedeek Posts: 203 Member
    I was in exactly the same position.

    For me a 30 min run was aout 2.5-2.8miles, Not exactly a 10k

    I am running a bit faster now but that is probably due to me doing interval training on the 10k program.

    There is some free podcasts on itunes. I love the 10k101 stuff and podrunner. I'm on week2 of my training now. I am now running 4 miles without stopping and hope to up this to 4.5miles this weekend.


    I'm still a very slow runner and am looking about 36-38 mins for a 5k now. At least I am moving and doing it several times a week!
  • soontobesam
    soontobesam Posts: 714 Member
    I was in exactly the same position.

    For me a 30 min run was aout 2.5-2.8miles, Not exactly a 10k

    I am running a bit faster now but that is probably due to me doing interval training on the 10k program.

    There is some free podcasts on itunes. I love the 10k101 stuff and podrunner. I'm on week2 of my training now. I am now running 4 miles without stopping and hope to up this to 4.5miles this weekend.


    I'm still a very slow runner and am looking about 36-38 mins for a 5k now. At least I am moving and doing it several times a week!

    Wow. That's great!! You were able to build up to the 4 miles in the two weeks?

    No matter how slow we go we're still lapping the people on the couch right??
  • larkiedeek
    larkiedeek Posts: 203 Member
    I was in exactly the same position.

    For me a 30 min run was aout 2.5-2.8miles, Not exactly a 10k

    I am running a bit faster now but that is probably due to me doing interval training on the 10k program.

    There is some free podcasts on itunes. I love the 10k101 stuff and podrunner. I'm on week2 of my training now. I am now running 4 miles without stopping and hope to up this to 4.5miles this weekend.


    I'm still a very slow runner and am looking about 36-38 mins for a 5k now. At least I am moving and doing it several times a week!

    Wow. That's great!! You were able to build up to the 4 miles in the two weeks?

    No matter how slow we go we're still lapping the people on the couch right??

    4 weeks. 2 of them I was injured. All part of the learning experience.:grumble:

    I need to spend a good 5-10 mins warming up before I do my run. I now also have to ice up after to stop the damage.

    I think having a dog helps. I'm always on my feet with him.
  • tamtamzz
    tamtamzz Posts: 142
    Hal Higdon has some pretty good programs, all the way from a 5K to a marathon.
  • krisiepoo
    krisiepoo Posts: 710 Member
    You know what, in the end it's just you and the road. noone cares how fast you've run as long as you run. I just did a 5 mile race yesterday (supposed to be a 1/2 marathon but heat/humidity made the organizers shorten it to 5 miles) and there is true comraderie out there. We walked/jogged/wogged and had a good time. We called either other nuts to be running AND paying to be there :)

    I am a slow runner at about 12 minutes/mile but ran 13 minutes/mile yesterday. It's not about how fast you go, but about getting off your bum and doing it.

    The first mile is the hardest then you can get into your rhythym.

    Even if it's 90% walking, at least you're out there!
  • soontobesam
    soontobesam Posts: 714 Member
    You know what, in the end it's just you and the road. noone cares how fast you've run as long as you run. I just did a 5 mile race yesterday (supposed to be a 1/2 marathon but heat/humidity made the organizers shorten it to 5 miles) and there is true comraderie out there. We walked/jogged/wogged and had a good time. We called either other nuts to be running AND paying to be there :)

    I am a slow runner at about 12 minutes/mile but ran 13 minutes/mile yesterday. It's not about how fast you go, but about getting off your bum and doing it.

    The first mile is the hardest then you can get into your rhythym.

    Even if it's 90% walking, at least you're out there!

    I love this. You are so right!
  • soontobesam
    soontobesam Posts: 714 Member
    Thanks everyone! I will be stalking this post later tonight so I can check out the programs /podcasts etc you guys mentioned.

    Appreciate the kind words :flowerforyou:
  • Kempossible
    Kempossible Posts: 158 Member
    Excellent topic! Bump for future reference! :)
  • jerzypeach
    jerzypeach Posts: 176 Member
    I'm having loads of fun with an app called Zombies, Run! i don't even notice that my legs are achy because I'm so caught up in the story. :-)

    Best wishes for your continued success!
  • kburgess247
    kburgess247 Posts: 43 Member
    Oh I was wondering how Zombies, Run! is. Seems awesome but I am way too cheap to pay $8 for an android app.

    You might want to consider another program that assumes you can run a bit like the Hal Higdon 5K Training Program or start on Week 5 or 6 of Jeff Galloway's 5K program.

    The mental battle is really the worst. The reason I am trying to take up distance running is to really get to the root of this part of my brain that just quits as soon as I start to sweat -- like you said it is often before I really even need to stop.

    I sometimes set small goals for my run/walk intervals when I am struggling. Like I'll spot a sign a few blocks away and say that I have to run till I get to it and before I start walking decide how far before I have to start running again. On some level this becomes about integrity, about valuing yourself enough to keep even your tiny promises to yourself and showing yourself that you truly have the will to keep going. Plus I remind myself that I can stop at any time so why not keep going for now? Winning the mental battle is the ultimate NSV to me. I also spend at least half the run telling myself how awesome I am for having gotten that far. That definitely keeps me going. :-)

    Edit: the more you run the longer you will be able to go without stopping.

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