Completed couch to 5k - now what?

[aperolspritzbasicbitch]

I know next to nothing about running.

I've finished couch to 5k, and have been running 5k 3 times a week for the last couple of weeks, sometimes faster than others.

I did one run on beyond 5k, but for some reason really didn't enjoy it so have cracked on alone since.

I'm starting to get bored, so what do I do next? I don't think I could go further just yet. I live in a hilly area, so always try and time my run to finish before I reach the big hill I need to go up to get back home.

Do I go on shorter runs and focus on speed? Shorter runs so I'm not shattered and attempt to crack the hill?

I know it's not a one size fits all, but any tips on what worked for you would be much appreciated.

I am sitting here for the responses. Had my W9R3 2 days ago and would like to keep it up (after I shake off this cold).

Start parkrunning and/or join a running club. Enter some races. Maybe gradually increase distance and do some intervals for speed. Do some hill repeats on your hill.

I never really progressed past 5k. I sometimes do 6k. But I like 5k and have just stuck with it. Lots of people progress to 10k and beyond though. It's really up to you.

A running group could be good for you so you have some company, which always helps make runs less boring. You could try some hill training. Do you do the same routes all the time? You could find new routes to run, and try and incorporate different surfaces.

Congratulations on becoming a runner!

Parkrun is the obvious next step.

When running on your own, mix up your routes and distances - a fast 2k, slow 7k etc. Maybe some interval training - sprint as far as you can for ten seconds, then one minute slow recovery, then sprint again etc, repeating five to ten times.

Do your usual route in reverse - it makes it feel surprisingly different.

Set yourself a target to work towards - 25 minute 5k, 23 minute 5k etc. Something ambitious but attainable. Use an app like Strava to track your progress and see how fast other people are doing the same route.

Parkrun.

work on improving times and sign up for a 10km around Christmas or next Easter

If you want to tackle the hill, walk up it first, or even up some of it, then run back. Build up gradually.

Sign up for a marathon next spring! Worked for me but not for everybody.

Parkrun. It's the obvious next step, because then you start to work towards improving your time.

I.sttartrd hiit training as well, to mix it up a bit

Yes, ParkRun to improve your time. Attempting the hill would be good too.

I think there's a 5-10k app if you want to run slightly longer distances? Maybe book a 10k for next summer so you've got something to work towards?

Oh, and we'll done!

Here's one:

apps.apple.com/gb/app/5k-to-10k/id526458735

It depends why you run I guess. I always see lots of suggestions for Parkrun/races/running clubs on threads like this. I wouldn't enjoy any of those! I run for fitness yes, but also for 'me time'. I enjoy being in my own thoughts and space. I certainly wouldn't want to add a social or competitive element.

I kept progressing because I liked being able to push the distance a bit further. I just aimed to add 2-5 mins onto each run until I was happy with a new distance and stuck with that for a while, then started adding more time again when I felt like pushing it further. I can run up to 11K on a good day now, but will happily go for 5-6K if that's what I feel like.

When I finished it I started to gradually run a bit further only by half a kilometre a week, but I would only increase it every few weeks. I built up to doing my first 10k a year later and discovered a local running club that I joined. That was the best thing as they do all sorts of different runs.

It’s now 10 years since I completed the couch to 5k and I still run and have done several races, I’m still part of a running club which really helps me with motivation, I’ve met some great friends too, I also started going to parkrun a few years ago when one started local to me and really enjoy that too.

Give up and start again next year if you’re anything like me!

New runners always focus on the longer distances, but just focussing at getting faster at a shorter distance is perfectly valid. The fastest runner I know has never run further than 5k and considers 1500m to be a boringly long run. Joining your local Parkrun and working on improving your 5k time is a good start. If you google ‘5k in under 30 minutes’ (or 25 or whatever you think is an attainable target) you’ll find lots of training plans.

oh, and don’t skip the hills, they’re the best bit!

Thank you - really helpful advice.

My loose plan now is to try to switch it up for a couple of weeks and do a day of 5k, a day of intervals and a day of attempting hills, and then will make some goals depending on how I feel from that - I'm hoping I'll want to tackle 5-10k.

Have signed up for park run, so hopefully will feel confident enough to do that soon.

If you want some structured guidance, I can highly recommend the Runna app, it's what I'm using post C25K. I'm currently doing a 5k improvement program then plan to move to the 10k training program.

Sensible plan.
It's varied which is interesting which will keep you going mentally, and is a good way to continue to progress.

Adding strength in is a good shout. Doing a short session as part of your cool down is often a practical way to fit it in.

@WeKnowFrogsGoShaLaLaLaLa I have downloaded runna, and plan to do my first run tomorrow - can I just ask, does it track and advise on pace whilst you are running, or do you have to keep an eye on it yourself?

@aperolspritzbasicbitch You have the option to switch it off or on, and she tells you in your ear if you are going to fast or too slow.

I joined my local running club - it's made it so much more enjoyable - can go to training once or twice a week, more people to arrange social runs with and usually people at each local run to chat to at the start (& cheer me into the finish as they are always way quicker)

Through the club I've even started doing fell races (very slowly!) and longer trail runs

Depends if you want to build up on the social side of running or just keep it as wholly "me" time