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What to do after C25K?

Tuesday, November 06, 2012

I finished the C25K program in October and I have to say that I absolutely LOVED it. I would highly recommend it for anyone who wants to start running. When I started my Week One workout I wasn't sure if I'd be able to do it. A full minute of running seemed like too much for me. Since finishing the program I've been running 30-35 minutes each time and my longest run was close to 50 minutes!

I liked using the C25K podcasts from the UK's National Health Service :
, and last week I discovered that they have some C25K + podcasts available to work on things like speed and stamina. I did the speed one on Friday and I really liked it, but the workout seemed short after my long runs! I kept running for an extra 5 minutes at the end of it. I think I'll continue to do it on days when I can run without the jogging stroller. I'm going to try the other C25K + podcasts soon.

So now that C25K is over I've been wondering what to do next. I like the encouragement that comes from participating in a structured program, but I looked at the Bridge to 10K program and the plan did not appeal to me. I don't feel like 1 minute walking intervals would benefit me and I'm a slow runner (especially when pushing the stroller) so I'd really like to increase my speed before I increase my distance.

Yesterday I decided on the following plan. I hope it works for me. I'll update when I've made some progress.

This week: Run 1 - 35 minutes, Run 2 - 40 minutes, Run 3 - C25K+ Speed podcast plus 5 minutes extra running before and after

Next week: Run 1 - 40 minutes, Run 2 - 40 minutes, Run 3 - C25K+ Speed podcast plus 5 minutes extra running before and after

I'll continue next week's plan until I am doing 5K in 40 minutes. Then I'll decide what my next move should be.
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Member Comments About This Blog Post
    Thanks for sharing about the speed podcast! I've been wondering what to do myself now that I've finished C25K. A couple of new things I'm toying with: Run, Zombie!s is a pretty fun app if you run with a smartphone. It adds some speed intervals where you have to outrun zombies chasing you which is a fun change of pace. Also there's a free app called RunKeeper that has a 9 week training plan called Running for Weight Loss. It starts at 30 minutes of steady running and works up to tempo and interval runs plus longer distance endurance runs of an hour.

    Keep me posted on your progress! We runners have to stick together! ;)
    2386 days ago
    So proud of you!!! emoticon emoticon
    2386 days ago
    I had the same issue. I loved the C25k program and it helped having a plan and an overall goal but when it was done I wasn't quite sure what to do. I still don't have a set plan, but I did start using the Jeff Galloway method of running & walking. It's really worked well for me and I look forward to my 3 mile runs every other day.

    Great job completing the program! Isn't it cool that we went from not being able to run 1 minute to being able to run for 30 minutes plus?! :) That's always a great feeling of accomplishment to look back on! Look how far we've come!

    Hope you find a workout plan that works for you. Keep us posted!

    2387 days ago
    Glad you came up with a plan.
    2387 days ago
    Sounds like a great plan!! emoticon
    2387 days ago
  • CARA_FIT37
    Way to go for the finishing the program! that is awesome!

    I love the plan you have as well. I find that just getting to the finish line first and then focusing on speed is a much easier way to go about things.

    Good luck and can't wait to hear about your progress! emoticon
    2387 days ago
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