Question for the runners - What to do after Couch to 5k

[gerrudd]

I've a friend who has just completed the couch to 5K program and wants to further improve their running. At this point they can just about run a 5K in 50 minutes so they are relatively slow. I've never followed a formal running program so I wasn't sure what to suggest. Does anyone have an idea for a follow on program. I've googled but everything I've found seems to be a big jump up from C25K.

[Slevin Kelevra]

Start doing the local Park run. See how fast they can get.

Do a 10k. There will be local races and running clubs which I’m sure your fiend can get involved in.

Running isn’t rocket science but all too often people do too much too soon.

The most important thing with running is consistency. That’s how you get fitter.

Run a few miles 3 times a week for 6 weeks, be sure to have at least one day off between runs.
After 6 weeks take one week completely off
Then do the same 6 weeks again but make one of the 3 runs a longer run than the other two.

I see so many people think they can run 20 miles with zero training or base fitness , they attempt it and get injured then can’t run for months.

Have fun

[s1wnw]

Park runs are a great way to challenge yourself further and the fact that they are free is a bonus ! The volunteers at the ones I have attended are fantastic people


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[xxnick1975]

Good on them for doing it and getting active.

I'd say just keep going and see if they can get a bit quicker.



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[Linocut]

Start doing the local Park run. See how fast they can get.

Do a 10k. There will be local races and running clubs which I’m sure your fiend can get involved in.

Running isn’t rocket science but all too often people do too much too soon.

The most important thing with running is consistency. That’s how you get fitter.

Run a few miles 3 times a week for 6 weeks, be sure to have at least one day off between runs.
After 6 weeks take one week completely off
Then do the same 6 weeks again but make one of the 3 runs a longer run than the other two.

I see so many people think they can run 20 miles with zero training or base fitness , they attempt it and get injured then can’t run for months.

Have fun

Great advice, you see so many people overdose after the initial realisation that running can be enjoyable and then burn out or get injured and never run again.

[benshep]

Just keep running regularly, maybe increase number of runs per week or distance occasionally. No need to follow a plan. Just consistent running will see pretty consistent improvement in fitness over time.

Also, join a local running club. It’s a good way to get more out of your running including support, coaching and inspiration, and the social side too.


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[Saint-Just]

Park runs are great. Much more fun as you’re running with others. 50 min is a bit slow, but he can only get quicker (and it’s highly unlikely he’ll be the slowest).

[neilm_83]

Most important thing is to keep it going. Keep doing what they are doing, gradually adding some distance. Park Runs are great and will meet others in the same boat.

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[neilm_83]

Well Done btw!

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[Captaincook]

I’m not a runner but what does your friend want to improve in their running? Speed or distance are two things I can think of.

My wife did a genuine Couch to 5k, then from the same app, to 10k, then 21k (half marathon), then 42k (full marathon), all in 18 months.

Time was never a concern for my wife, distance was the goal.

[gerrudd]

I’m not a runner but what does your friend want to improve in their running? Speed or distance are two things I can think of.

Thanks for all the responses so far. In answer to this question, probably speed rather than distance but ultimately comfort in running. Parkrun is a definite option. The attraction of the C25K was that it was structured and progressive, and also had a basic program guide they could tick off. Maybe the simple program laid out in Slevin Kelevra's reply would be good enough.

[phil h]

I’m just over 1/2 way through and was chatting with a mate about running a few days ago. There are the obvious longer programmes 10k etc as already mentioned. There is also a coach to 5K graduate programme which works on speed and intervals I think.

I only run on a treadmill (I have failed to complete the programme twice due to hurting my knee), I like the not to hard and flat of the mill. I can’t run at 10kph which is what is needed to hit 5K using the app/podcast. After 5 weeks I can now run for 3.5K out of 5K over 50 minutes with all running at 8kph. Next run is tomorrow or Friday- 20 minutes without a break. I’m dreading it :)

[reecie]

I completed it in lockdown. Went for a run of the same length afterwards just to start to get an idea of times so same pace as before. Last lap of the park thought “hmm my Achilles aches a bit. Never mind just put on the last few hundred metres”. Top tip just stop. Pulled my Achilles and it was buggered for months and months and never tried running again!

[Slevin Kelevra]

Improving speed is something that can be done at a later stage although they will get a bit faster simply by running consistently as mentioned before. Running faster increases the stress on the body which needs to be managed carefully for every runner, not just a novice.

[walkerwek1958]

Difficult to give advice without knowing more about the individual and his background. To be brutally honest 50 minutes to cover 5k is walking pace so he’s either very unfit or significantly overweight (or both). If significantly overweight I recommend brisk walking until his weight drops, running whilst overweight puts too much stress on the knees and ankles, the risk if damage is too high. A younger person might get away with it but an older guy is far more likely to do damage.

This might sound extreme, but I would never start running without doing gym work to strengthen the muscles first. Stronger muscles give some safeguard against injury, particularly knees. Probably not what this individual wants to hear, but my approach would be to join a gym, improve leg strength, work on cross trainers to build cardio fitness, get some weight off, then build up to running.

Get fit to run, don’t run to get fit, otherwise the risk of injury is too high.

[lewie]

Think I’d be doing park run weekly and steely try to improve my fitness and speed combined with gym or at home workout inbetween
Cycling might be a gentle way to improve fitness too
As about that pace is a good waking pace 3.6mph

[benshep]

Improving speed is something that can be done at a later stage although they will get a bit faster simply by running consistently as mentioned before. Running faster increases the stress on the body which needs to be managed carefully for every runner, not just a novice.

I agree with this. Just keep running consistently and they will get fitter and as a by-product faster and able to run further and for longer. No need to be more specific than that. In my opinion.


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[barreti]

My wife shocked everyone who knows her by deciding to do Couch to 5k some 2years ago.
She watches her weight and is trim but a 50something lady of leisure and not in any way an athlete or even vaguely competitive.

On a very flat 5k course her time is hovering either side of 30mins, and I was walking the same course in 55 mins as part of my recovery after a broken hip.

So if your friend is only hitting 50mins surely the first aim is to stick with the running without getting injuries and steadily work to get that time down.

[walkerwek1958]

In my experience, based on many comebacks following injury, brisk walking interspersed with short stretches of running is better than busting a gut to keep running continuously for 15-20 minutes. I’m currently awaiting surgery to correct a heel spur problem and I haven’t run much for over 2 months, but I’ve been out a couple of times over Christmas doing a combination of walking and light running on soft ground. This process works and it avoids undue stress on the legs. I use a watch to time the running stretches and count steps on the walks, 170 steps equates to approx 1 minute walking briskly and 120 steps equates to 1 minute running. My last effort involved 32 mins running in 47 minute workout, varying the speed if the runs. Trying to force a tired unfit body to keep running regardless is folly and likely to end in injury, doing it my way involves pushing yourself reasonably for between 2 and 4 minutes then giving the legs a rest during the walks.

Alternating days of running with gym work or swimming is worth considering, running consecutive days on tired legs can do more harm than good, I learned this lesson the hard way many years ago. And don’t forget the stretching exercises for calf muscles and hamstrings, do them every day.

[zelig]

C25k is a great schedule. I finished it a few years back & gradually increased distance & speed, so was regularly running 5k twice a week with the occasional 10k thrown in. As others have said - don't overdo it - it's a gradual process, so not something to rush - just be content with regular exercise & small gains.
If you feel any problems - stop & get advice before just pushing on.

MRI shows I now have patellofemoral overload & chondral lesions - So I'm off to physio tomorrow for gait analysis & to learn how to run properly.
I was also playing 6 aside footy, which is where my problems developed - the artificial grass pitch has little give & the twisting, stop-start game took its toll.

My knee specialist suggests I can carry on running - but after physio to train the muscles around the knee & using K tape if required to limit cases of hyper-extension. I was skeptical about this K tape - but he suggests it's not there to limit movement physically, more to make you aware when things are wrong.
He also suggested keeping the distances down & to supplement with other low impact exercises.

So (after physio) I'm planning to restart with 3-5k runs - this time on grass (as opposed to the road running I was doing before).

Best of luck to any one starting out !

z

[Christian]

Biggest thing for me would be avoid injury. Don't increase the mileage too much (I can't remember the rule of thumb but think something like 10% per week). For a relatively new runner, it's pretty easy to pick up nasty long term injuries like shin-splints. As you increase mileage, definitely worthwhile getting your gait analysed and buy proper running shoes.

For someone relatively new to running, I'd be looking to keep it enjoyable and goal set through park runs, joining a running club for weekly club runs and entering a race or two. Working towards a 10k on the calendar would be a good start....plenty of races to pick from all year round.

[walkerwek1958]

Having just turned 65 I’d love to turn the clock back for several reasons, I’d definitely change my approach to running! I learned the hard way and by the age of 26 incurred damage to my legs that’s blighted me ever since, having a strategy to avoid injury and manage it effectively is paramount, forget all the fancy apps and tracking stuff, get the basics right! Good shoes, gait analysis, running on softer ground, gym work to strengthen muscles......these are the bits that matter. Be prepared to spend money with a good sports physio if problems arise, try to get to the root cause rather than make a partial recovery and result in exactly the same outcome.

For such a simple exercise running is quite complex. Some folks are more injury- prone than others, it pays to find out your weaknesses and address them before they lead to problems. For anyone who’s more than a stone over their ideal weight I don’t advocate running, the stresses on the joints, muscles and tendons rise exponentially based on body mass, some will get away with it but others won’t. Best place to get fit is the gym, a combination of cardio work on cross - trainers and resistance work using weights machines works well and prepares the body for running. Wish I’d learned this 30+ years back!

[Speedyexplorer]

My wife who does park run every week has signed up for this.
Could be an option. Reward at the end makes it feel you have achieved something

https://www.theconqueror.events/nort...BoCY8gQAvD_BwE