Runners.. please would you point a novice to sensible advice

[lipstickwoman]

I've just completed couch to 5k and will continue to do just the 5k at a steady trot until I'm ready for more, but I know I'll want more 'little wins' soon.

Are there any more good training apps? I found Jo Whiley in my ear so encouraging.

I have no plans to do any races or long distances but just want to keep motivated.

Why don’t you look at a plan to improve your 5k time? Hal Higdon is excellent and I like the app

There's 3 NHS 5k+ podcasts, Speed, Stepping Stone and Stamina. They're good for learning how to control pace and push a little bit further.

Ooo thanks. Shame they didn't mention these on the app. Will take a look

Thanks, looks interesting for the future

Why not go to your local parkrun (tomorrow would be a good day to start, for a Christmas special) and focus on getting quicker and stronger over time?

Parkrun is really fun and sociable, however quick or steady you are.

Another vote for parkrun.

I like the app Runna, you have to pay but the plans are very adaptable and you can download runs to your phone/running watch so you know you are sticking to the pace. As long as you can do a 5km in 36 mins they can help whatever your goal. They do free live zoom yoga/Pilates classes each week too.

You sound like a perfect candidate for park run, OP.

I have found the guided runs on Nike Run Club very good to get me running regularly and running with the right frame of mind, especially Coach Bennett. The app is free. I don't follow a plan, I just choose runs depending on how long I'm running for.

Thank you everyone.

I'm sitting here stuffed full of Christmas left overs, realising it's going to rain all day tomorrow and knowing I need to get back on the running wagon, so I should really be asking now how I kick my backside back in to the groove!

Am also googling Garmins and am tempted to upgrade from a lily to a venu 2s...

The mind is keen... the flesh somewhat less so.

After I did couch to 5 k I did another app which took me to 10K and signed up for a 10K race. The app wasn’t as encouraging sadly but I did it and did the 10K race reasonably well (for me). Some races are more mixed ability than others so look at last years results first. It does give you something to aim for.

To be honest though I think get into parkrun is the best advice. Consolidate your 5k. Maybe join a running club? They might have a moving on from c25k group and if they do track sessions they would be for all abilities. More friendly and less daunting than you might imagine.

Parkrun! I find it really motivating. Having other people there seems to make you run faster and you will find you improve quite quickly at first.

@lipstickwoman one of the pieces of advice I got from Nike Run Club's Coach Bennett that has really helped me to keep running regularly and go out for a run even if I've not got a lot of time or the weather is not ideal is "do the run you can do if you can't do the run you want to do".

For example if you think that to go out running you want to either do say 5km or run for 30 minutes but you don't have time or motivation do what you can fit in. Go for a 10 minute run! A run is a run! I would start the morning aiming to do a 10km run and run out of time. Instead of not going at all because I don't have time to run and recover, I now will go out and do a 20 minutes run.

Even if the weather isn't great for running today or tomorrow, you could get on to the NRC app, download and do the 15 minute "Comeback Run" to help you get back to into it.

@Bandol thank you for taking the time to post such sensible advice. It seems quite obvious when seen written down, but I would never have thought of that.

I've looked at Parkrun a few times, but as daft (and lazy) as it seems the 9am start on a Saturday morning really puts me off. I'd need to be up before 7 on the weekend 😩. If it was 11, or even 10 I'd almost certainly do it.

Congratulations! healthunlocked.com/couchto5k/posts/147653019/faq-c25k-completed....what-next is a great resource