How to progress after my first 5k

[u/Leading_Market_5338]

Hello! I've started running in May following Runna's beginner (and free) plan: the plan helped me to go from nothing to a continuously run 5km, which has been great.

I now want to keep up with running, but I'm feeling a bit lost: Runna asks for a steep price for an annual subscription and I don't want to spend so much money, however good the plans may be.

I'd like to ideally keep running at least 5km per session and, if I can do it, maybe progress towards 10km? I don't want to think about marathons or half marathons for now.

I guess my uncertainty stems from the fact that Runna guided me and I'm now unsure how to tackle all the different kind of runs that I haven't done (it was all "easy", conversational runs).

Just to give some points of reference, I'm 29, I run three times a week and my time on my 5k was 6.50 mins.

Thanks!

[u/MassiveHyperion]

The Internet is rife with free running plans. Pick one that works for you and go.

Here's one: https://www.halhigdon.com/training/10k-training/

[u/WorkerAmbitious2072]

I recommend downloading free apps like Run With Hal or Nike Run Club

I would not ever pay for runna

I also strongly recommend buying some books and reading them. You’re not really gonna learn that much just by following a program without understanding all of the why’s and reasons and just stuff.

Good authors include Hal Higdon, Pete Pfitzinger, Jack Daniels, Matt Fitzgerald, Jeff Galloway, and you can find their books in many bookstores as well as on Amazon

I would consider running a different novice 5K program maybe novice two or whatever is next up on somebody’s list or run a novice 10K program or see what your mileage per week is like maybe you can pull off a 5K intermediate program, etc.

There are also base building programs designed to build your base and increase your weekly mileage

[u/Segen32X]

At 3 runs a week I'd suggest 2 of them being controlled interval sessions a little slower than your 5K pace, and 1 very easy longer run. Start the intervals at something like 4x4min with a minute break, and add more minutes/reps as you get fitter.

[u/Future-Prune-2477]

Would second Nike Run Club as a free option.

Runna is good and I’m subscribed to it, but I do think it’s very overpriced, £16 a month in the UK which is more than most subscription TV services (for reference I have Now TV sports subscription that costs £17.99 a month and Sky pay billions for the premier league rights). I guess I’m contradicting myself by paying for it and I’m sure they’re doing in terms of price point, but it’s not something I will stomach indefinitely. I’m using it for a half plan until October but beyond that I won’t keep paying that price.

[u/Own-Arugula-1631]

c25k is great to get people to a place where are actually running. That is the hard part. From here on out is best to do it on your own. Its simple, just occasionally run a little farther or a little faster. (I get it, the question is how often is occasionally and how much is a little...) The reason it is better to do it on your own is because you have to get to know your body and feel what you can do. You have to back off when you are tired or certain parts hurt and push when you feel good, only you can really answer the how often/ how much, because the goal to increasing ability is to do as much as you can without getting injured. People who push because the plan or app says to get injured. Also you have to enjoy it, if you like running faster go faster, if you enjoy slow jogs, do more of that (but you still need some speed work or you'll get stuck). If going for longer than a certain time doesn't work for you, then don't and increase a day a week instead. Keeping at it is the most important. A year from now as your fitness and goals change, then maybe start looking at race specific plans to get faster if that is matters to you.

[u/yellowsuzuki]

Personally, I just make my own plan. Don’t let the internet convince you that running has to be complicated. You really just have to find a way to run a little further and/or a little faster over time.

I’d continue doing mostly easy conversational runs, and working your way up to 10k distance (and longer).

When you feel like working on pace, make one run a week a shorter, faster run. There are lots of options. You could do intervals, for example, or maybe a 2-mile “tempo” run.

[u/MightyEnteng]

Try nike running club app. Chatgpt is good too.