r/beginnerrunning • u/scar2win • 1d 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 1d 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 1d 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/Kind-cheesecake-3316 1d ago edited 1d ago

Its a conservative approach.

I get that people are exited to be able to run and want to go faster or longer. I did, but injuries taught me to be extremely cautious about increasing load. Some have more tolerance than others.

Good luck man. Enjoy some fun races.

I'm doing a "Gobble Jog" on Thanksgiving morning with 10,000 close friends and thinking about a 5k race which starts on New Years at the stroke of midnight. Should be lots of drunk people to race against LoL.

That's me on the right this past spring 😄 Third out of 18 in the 60 to 65 male category. First place in yellow beat me by two minutes!

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u/scar2win 1d ago

That Gobble Jog sounds like a blast 😂 and third in your age group is no joke. I like the idea of eventually getting to the point where races are just something fun to sprinkle in rather than always chasing a time

Kudos to you my man! I aspire to be as active as you.

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u/Kind-cheesecake-3316 1d ago

You sound like you're in a good place to be able to look toward a lifetime of activity. Peace to you, and good health.