Couch to 5k graduates - how do you MAINTAIN the achieved fitness with MINIMAL effort?

[howow]

I've recently finished the couch to 5k program, achieving being able to run 30 minutes continously (running around 5.6km in that time so running 5k in about 26 minutes). During this program, I was running every other day to get through it with the motivation of finishing the program. I never enjoy starting to run or even running but love the feeling of having finished the run.

My question is how do I maintain my current speed and distance without losing fitness with the minimal effort possible? Would running 30 mins straight twice a week suffice? or could I shortcut to interval training for one run (10 mins at a faster pace then 2 mins walking, repeating for a total of 40 mins) and run 2 of each week be 30 mins continous?

I know it depends on the person but I'd like to know on average, would that be enough?

I don't think I have much interest in massively improving my speed or working to a 10km as I'm already fairly underweight (and too much high intensity exercise kinda messes up my stomach) but definitely want to maintain what I've achieved so far.

I know exactly what you mean!

I run for fun now, but did it as a chore for getting on for a year (a task that was good for me, to be ticked off the 'to do' list, not something that I did just because I wanted to).

I think you probably could manage it on twice a week, but 3 times is better. Making one of them intervals sounds like an excellent idea.

Normally I'd recommend parkrun

But therebate quite a lot of companies offering virtual races (which have finishers tables, but aren't competitive, and are essentially charity fundraisers) so if a bit of bling wouid motivate you, try one of them

Well done for completing C25K!

I've managed to maintain my fitness even though I only run once a week now (mainly because I don't really like running, I'm doing it to try to keep my bones strong as I'm 59). I've been doing this for 3 or 4 years after initially starting with twice a week. I should add that I cycle to work every day (which I do like!) which probably helps.

I do 3 times a week but mix it up - one intervals or hills training, one fast 5k and one slow long run each week. Unless you do a lot of other activity I think you have to keep at it to maintain. A 26m 5k is brilliant by the way!

In case it helps, I should perhaps have said that like you I am quite slim and run 5k in 27-28 minutes.

This isn't what you've asked but after lockdown, see if you can find a running group. I joined one last year and it fundamentally shifted my relationship with running. The coach changes out sessions up each week so we're getting pushed on speed / hills / endurance which all helps my 5km runs. It's kept me much more engaged I do that session plus 1 x 5km run per week.

As you dislike running that much, could you find something else that you do enjoy? Seems awful for you to spend time doing an exercise you hate and only be glad when it's over!

I did the c25k after my first child and got to the point of running 30mins continuously. But I really dislike running so it was always a struggle to keep it up.

I joined a gym and started doing weights, 3 times a week and love it. I stopped running completely.

Due to the lockdown, I recently started running again and was able to do the 30 minutes no problem and my average time per km has come down too, probably because I am a little fitter overall and stronger legs.

I think if you find some moderate exercise that you enjoy doing and gets the heart rate up you should be able to pick up running when you want to. It just depends what targets you want to set yourself which helps with motivation.