Beyond Couch To 5K

I completed the Couch to 5K program on Friday! Wooo!

Source

I started this program on the 1st August, after Mark and I got back from Australia. I finished in 10 and a half weeks, rather than the 9 suggested by the program as I sometimes didn't manage the 3 runs a week due to wanting to attend Spinning/Body Pump classes, or feeling ill (or just lazy!).

But I think that adapting the program to fit your lifestyle is one the great things about it. You can even repeat weeks if you're struggling or want to take things a bit slower.

I found that the increases were just right, so each extra minute felt hard at the time, but gradually got easier and easier. I still can't believe that now I can run for 37 minutes, when the initial 2 minute runs felt so tough.

So what are my plans after C25K?

Well, I definitely want to keep running! I love it- it's become my "me-time" where I stop thinking about everything that's stressing me out, and just focus on the next footfall. It's pretty amazing in itself that this has happened, considering that I used to hate running! I think the change is partly due to the therapeutic nature of it, and partly because I am actually seeing improvements which is hugely motivating 🙂

So, now there are several options...

1. I can continue to exercise by Time, increasing gradually from the final 35 minutes of the C25K program...

2. Or I can switch to measuring my runs by Distance, following a program such as that suggested by the Runner's World Smartcoach. This is a great tool by the way, and will give you a personalised training plan which is really helpful.

However, the issue with running by distance, is you can't help trying to beat your time over the same distance every time. Plus these programs start to incorporate other types of training runs such as:

Speedwork/fartleks- faster paced bursts with recovery jogs in between, usually 60 secs or so, they're quite informal.
Tempo runs- runs that are performed at the pace you want to achieve in your next race or your 10k pace, and are meant to be "comfortably hard" .
Intervals- intervals of a set distance run at a fast pace, with recovery jogs or walking in between eg. 4 x 800m.
Hill repeats- the same as intervals, except the runs are done up a hill to build strength (uuugh!)

All absolutely essential parts of running training, and things which I will eventually incorporate into my schedule. But I believe it's important for me to focus on my endurance before I move onto speedwork. Hopefully my speed should naturally increase as a part of continuing to run, but I want to leave actual speed training for the moment. Everything I've read says that you should have at least 3-4 months of solid running before you consider adding speedwork.

3. The final option is to use the follow-on phone app created by Active.com which takes you from 5k-to-10k. There are a number of other Bridge to 10k programs, but I don't want to rush into training for a 10k just yet. It is a long term goal, but I would like to take things slowly to avoid getting injured again.

4. Of course, there is no need to continue following any sort of program at all! You can just run however long and often as you would like 🙂 But I like having a bit of structure, it makes it easier to keep to my goals.

I have decided to continue to run by time for the moment, at least until I have developed my base running fitness sufficiently to try and improve my speed, rather than just increasing my endurance. This should hopefully take me to Christmas, and then I can reassess my goals in the New Year!

The following program is taken directly from Katherine Switzer's Running Training Program, which   aims to help you become a "One Hour Runner". There are several other similar schedules out there on the web.

I shall start this program today, and will keep you updated with my progress! If anyone would like to follow along with me, go for it! And if you fancy joining me for a run anytime send me a message 🙂    Beki x