Couch to 5K - what's next?

[themidimit]

I am in the penultimate week of couch to 5K and feeling pretty proud of myself. I listen to Sarah Millican and have really found it motivated (lots of 'well done pet'). I want to carry on running but what comes next? I don't want to do to 10k as it's not realistic for me to maintain with my long working hours. Is there an app where I can continue running for 30mins but with a bit of encouragement and support?

*motivating

just continue.
3x30 min is a great habit to be in.

I did c24k during lockdown. reduced running to 2x a week (one 30min run and a longer one at the weekend) plus one strength session (resistance at home).

Enter a 5k! I just completed Couch to 5k and took part in a 5k run.

5k is actually a bit further than the Couch to 5k, for me anyway, so I completed it in a good time. I loved it!

I'm also thinking what next...planning to do one or two faster shorter runs a week so I don't get stuck fitness wise, and one longer one. I also gym (strength train) weekly (three times a week but that is because it is a priority to me). I would say the the strength training really benefits my running as my legs have power. And the running benefits my strength training as it creates the other type of muscle fibre (there are slow twith and fast twitch) so you an recruit more muscle fibres into your exercise basically.

I'm by no means a runner, and the 5k race was tough, so I'd consider a 10k and have found a few I could potentially enter but I'm going to gradually get there I think..

Some local National Trust places do free monthly 10k runs which sound fun.

Find your local Parkrun and just do that as often as you can.

Parkrun is what i came to suggest.

for motivation, you could try the RunPod podcast or try RaceAtYourPace - I find if I’ve a monthly goal, i’m more likely to get out, especially now the weather is a bit more rubbish.

I did couch to five k last year as signed up to a 10km in a drunken moment. Did tte 10k towards the end of the programme then I signed up to a half marathon in a fit of madness and promptly stopped running. Then in January I got back into it. I started running fifteen minutes on a timer then ran back. I continued and I've found my natural happy distance is between 6-8k. Nike Run Club has specific runs with coaching included which is helpful but these days i just let my love for 90s dance music see me through! Well done on getting to the end of the programme!

I believe there's a follow on one to he5 you from 5 to 10k

Nike Run Club has lots of 5k runs with perky American coaches chatting and encouraging you through it. Some are too “empowering” for my Brit tastes but you can try different people till you find ones you like.

After I could run 5k, I had no desire to run further, so I worked on getting faster. Just for motivation purposes, not because I planned on racing anyone but myself!

You could also sign up for a 5k race. Just to keep you motivated.