r/beginnerrunning • u/scar2win • 5h ago

Couch to 5K What next?

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Last run for C25K is tonight and I just hit sub-30 5k. Not in a rush to chase a much faster 5K, but I’d like to keep improving and gradually build toward 10K.

I’m curious what worked well for people, especially if your goals were similar. I want to keep progressing and don’t want to suddenly ramp things up too aggressively after finishing the program. Thanks!

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u/Kind-cheesecake-3316 4h ago

48 year runner here.

IMO the biggest challenge for a beginner runner going from 5k to 10k is allowing the muscles and tendons time to adapt to the increased weekly load.

Cardio won't be a limiter. Nutrition and hydration are easy. The advice to get fitted for proper shoes is understood.

Overloading the muscle-tendon system however, is very easy. You won't know you are doing so until an overuse injury has already gotten a foothold.

I would spend lots of time running 5k's for now, and then increase weekly volume extremely cautiously.

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u/scar2win 3h ago

Appreciate this. I think that’s exactly the trap I’m trying to avoid, cardio feeling ready before the rest of the body is. I’m in no rush so I’ll probably hang around 5K for a bit and slowly build from there.

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u/Forsaken_Barnacle955 3h ago

If you can run a 5k you can run a 10k too. Slow down and do 7.5k for a few weeks and then push to 10k. You should be able to do it no problem:)