After C25K...What To Do Next???

[clevagirl73]

I just finished the Couch to 5K program last week. I decided to focus primarily on time since I was an absolute beginner. My finishing pace was 4.0mph or 15 minute mile. The most I ran in 30 minutes was 2 miles. I told you I was a beginner Anyway, I want to be able to run and finish a 5K in less than 40 minutes.

I found a few programs online and many suggest focusing on mileage. For example, the program would have me doing 1.5 miles on Day 1, 1 mile on Day 2 and 1.5 miles on Day 3. Each week the mileage would increase anywhere from a quarter to three-quarters of a mile for each day. I would use 4.0 mph as my base pace and would bump it up on a pretty regular basis. This program lasts for 10 weeks.

Would this type of program help me reach my 5K goal if I am consistently increasing my pace? Is there some way to know when it's time to increase the pace?

Any suggestions would be appreciated.

[fengshway]

Donna CONGRATS!!! Go to jeffgalloway.com his books are terrific and they will help you achieve your goal. You are doing fantastic!

[jbb]

As a beginner, you'll probably improve by doing any sort of running. However, the general advice is to not increase both speed and distance at the same time. Since you can already complete a 5K and you want to get faster, it sounds as if you should focus on speed work. But it depends on how you did and felt during the 5K. If you ran the whole distance, then work more on speed. If you had to walk or had to slow down significantly, then work on endurance.

The program you mention has you starting out at 1.5 miles max. You can already run a 10K so it sounds too basic for you. I would do something like the following:
- one longer run per week, starting at 5K and building up to 4 or 5 miiles.
- speed work (intervals) or hill repeats once a week (preferably alternating between the two)
- a 5K tempo run

I see a lot of people who just run at the same pace for every run, and even though they are pushing themselves they don't get faster. But add variety and they improve. Do a long, slow, distance run each week and an interval/strength session each week. Add a tempo run to really learn how to pace yourself and to raise your anaerobic threshold.

[NYC_Native]

Congratulations!! It's really awesome that you completed C25K and you're ready to tackle the next step in running. I'll second Wendy's advice - you can't go wrong with Galloway's training programs. My running coach incorporates a lot of his training principles, and you'll see improvement without heavy-duty mileage.

[GinnyLou]

Congratulations!! That is awesome. I am also a Galloway fan (thanks to Wendy pointing me in that direction) and I love his principles. And, I have gotten faster, with really great recovery. You are doing so great!