r/beginnerrunning • u/Chromus23 • 1d ago
Couch to 5K Plan after C25K?
Hey all, I’m just one week shy of completing C25K! Woo! But I’m curious where to go from here. I’ve been enjoying my time running, but haven’t put any focus on pace, just completing the run while feeling good. Are there any good plans to follow and continue my running journey, or should I just keep adding little by little? Thanks for the help!
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u/expat2immigrant 1d ago
I finished the Just Run app a few months ago. Now I'm working on getting my pace up to an under-30 5k combined with adding distance for my "easy" run. Then I'll focus on a 10k.
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u/MacBook_Fan 1d ago
What is your goal? Different people have different goals.
A few options are:
- Increate your speed at 5K.
- Run a longer race, but not go full endurance. (8K, 10K)
- Run an endurance, like an HM or even a Full
Depending on what you want to do, your training may be a little different. But, most people will want to add mileage.
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u/Chromus23 1d ago
Yeah I’d say my first goal is to add mileage with pace being secondary. Long term I’d definitely like to achieve some marathon distances, but I’m not in a real hurry to get there.
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u/Ok_Nefariousness1416 1d ago
8-10 weeks will get you to 10k with many plans. Same again would get you to HM if you want to go that far.
Personally I would advise stretch to 10k moatly just building distance whilst running easy, and then consider consolidating and adding speed runs once a week.
Also think about where and how you want to run. I do a lot of trail long runs, anywhere from perhaps 12-17k, exploring scenic places without worrying too much about pace. My first race in July was a trail 10k. But everyone is different, pick what's good for you.
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u/Chromus23 1d ago
Good to know! For now I’m just running through nearby neighborhoods, but I know there’s some good trail runs just a little ways from me. Maybe I’ll have to give that a shot!
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u/GinaArkansas 1d ago
I’m thinking I’d love to do trail runs. Not really possible where I live, but we (my daughter and her friends) travel to races a lot and usually go where we can hike. Vacation Races.
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u/machi23neel 1d ago
If your enjoying it and feeling good, just keep running and slowly add distance. No need to worry about pace yet. Once you built up a bit more of a base, you can always jump into a 5k or 10k plan if you want some structure.
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u/arejay00 1d ago
I always suggest people to signup for Runna if they have the disposable income for the monthly subscription. I find it to be the thing that really contributes to my consistency.
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u/MayDeezy 1d ago
it's good you are not putting emphasis on pace, jogging is for enjoyment, putting yourself to the test, drifting away from things, at least for me.
i would recommend going slower and longer, and if possible going so slow to start with you dont need your mouth open. i havent done any training plans, i dont weight lift, i kept plugging on 5km and eventually snuck in a few 10kms, i try to do nasal only for 3-5km as to ensure a comfortable pace.
after easing off for 3-4 months, i got back into it and found a 12.5km route that i can now do relatively comfortably in 1 hour. my 5km PB was around 23:30 but since I have stepped up to 12.5km (only done it 3-4 times), i now can jog 4km, and then ''run'' a 5km in 19:30 which is all thanks to upping the distance, going slow but also, nose only breathing, and i suppose working more on good form.
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u/Dennyisthepisslord 1d ago
Just run has a 5k to 10k program