C25K - What next?

[IsolaPribby]

I am on week 9 of C25K. Sarah Millican is telling me well done, I've done it. Well, I can run (jog, lurch) continually for 30 minutes. But I am only covering about 3.5k, may be 4k on a good day, and that is including the warm up and down walks. So how do I progress to actually running for 5k? If you have done it please can you tell me how you got there?

but unless you run fast, you'll never run fast! So yes, as a pp said, you can start off keeping it v simple and just run to one lamppost hard, then jog two, then sprint one, jog two, etc.

I'm not sure this is particularly true. Some athletes do Maffetone training, which is fairly low intensity and they find their speed increases over time without expending any more effort. What happens is their body becomes more efficient at burning fat and getting energy to the cells.

^Sorry that should be MAF training (Maximum Aerobic Function) Dr Maffetone was the person who did the research and wrote about it.