Question for Couch to 5K grads

I just started adding in 5-10 minutes extra to some runs to build myself up. For me that was just one more lap around my neighborhood. I have myself up to running 10 miles on my long runs. Congrats on finishing!

Running Mate has a program called "Fastest 5K" that is very helpful for improving time.

My plan is to increase my distance. I really want to get up to a 10K or even a 15K by next spring. I'm not TOO concerned on time, because for me, that could be a source of disappointment and discouragement. But as I've increased time and distance, my speed has just gotten faster on its own. I'm up to a 10 minute mile now without really trying.

So, I've done it! Yesterday I did my final 30 minute run!

I'm really keen to continue running, but I don't want to lose that feeling of progress that I got with the programme. I'm aware of Bridge to 10k and other tools that help you to increase distance, but I don't think I'm ready for that yet, or that I can necessarily dedicate much more time to running than I am now.

I'd really like to focus on speed. Anyone have any experience, tools or tips on how to do this? I've searched the forums and seen a few people say they were going to try to repeat the C25K programme with slower and faster running intervals in place of running and walking intervals, but I can't find anyone who has actually done this and can say it worked for them...

Help!

Completing the C25K is just the beginning of your running career, there is absolutely no reason why you would ever need to give it up barring (God forbid) injury or an accident, onwards and upwards for you lol.

What you do need to do, however, is keep yourself fresh and interested and one way to do that is to vary your running routes all the time. Quick example, I measure my own routes out via "Gmaps Pedometer" and save them in my own personal routes, I name each route with a number - at the moment I have 28 routes saved. All the routes are various distances and in the "information" part of the route I put the PB I ran that route in. Now should I break that PB on any subsequent runs, I edit the description - this keeps me totally up to date with that route and how I am progressing.

My routes vary from just two and a half miles up to seven miles and as I lengthen my runs, I add a new route.

I also keep an exercise diary (not online, a manual one I fill in after each session), filling in stuff like, route number, distance, time, average HR, maximum HR, time I spent "in zone" etc all taken off my HRM. Fill in stuff like what the weather was like and if I had any issues such as "very tired" or "felt great" etc.

This is the stuff I use to keep me interested and raring to go each time. I don't aim for PBs specifically (hell, doing a PB everytime would be mindboggling LOL), but it is good to look back on in the months ahead and if a bad session occurs, you will still be able to see how much you have progressed from when you first started.

Good luck with your running, it is a superb activity, but oh so addictive lol.

Edited to say: I knew I would leave something out, something important too - WTG on your run, that is no mean feat, well done!!!

Congrats!
I just finished c25k last week and ran my first 5k. I'm interested to know what you've decided to do.
This week I'm just increasing distance in my runs. Am thinking about bridge to 10k app on iPhone. However I have signed up for another 5k and would love to improve my time. I'm stealing fitness plans right now.

So any plans made?

I used the track for my speed workouts.

I also did fartleks (sprint from one mailbox or pole to the next).

I have also used the Smart Coach program from Runners World. I would just use the option to improve my 5k time. It worked pretty well for me.

Just be careful with speed work; most running coaches will say that new runners should not really attempt speed work until they have a good 6-12 months of solid running experience under their belt. Just building your endurance is the most important thing at this stage, and faster times will come. I would just keep repeating the final week of your plan, and maybe vary it a bit...throw in some hills, increase your speed just a LITTLE bit at certain points in your run, etc. It is important to only do ONE thing at a time: for example, if you want to put in a little hill work, put some in on one of your running days that week. The following week try out a few fartleks. But don't do both in the same week, and only do that type of work during one run of the week. And maybe now and again try to add a little bit more distance to your run; I know you do not specifically want to add distance, but just putting in a little more will help your speed down the road. Good luck!

First off congratulations on finishing your c25k. It is a fantastic tool and I will never forget how hard my first run was 18 months ago.

My advice to you is:
1) Find your nearest parkrun and go join in. There are many many like minded peole out there who go along to their local organised free run every Saturday morning. Many use it simply as a nice jog, others use it as a race against the clock. You will gain that competitive streak and enjoy running with loads of people who may soon become friends.

2) If you dont fancy parkrun, why not try fartleks. I don't know if you have heard of these, but they are simply busts of speed that you randomly add into your normal run. EG run at full steam from one tree to the next, or for 20 seconds, and then drop back to your normal running pace. You set the rules and it is totally random.

I hope this helps.

Mick

Varying the route isn't a bad idea... throwing in some more hills, for example!

Yes, hills are always a good idea!