Completed Couch to 5K – What’s Next? Looking for Tips to Keep Running!
- Thread starter 2iceblest
- Start date
angelbo737
New member
I did couch to 5K as the first part of training towards a half marathon so I started planning slightly longer routes each time and built up gradually that way. I found it easier to work without a timed run as the clock was distracting to me. That said there's nothing wrong with just enjoying the half hour/5k experience. If that's the time you can afford and it provides you with a good habit you can stick to then enjoy what you are doing 
mschocolat
New member
Mix it up, 1 hill run, 1 speed (fartleck , might be spelt wrong 
) and 1 long, increase your distance by 10%, I got up to 17k comfortably (don’t run now but hoping to get back to it) I used a note book to plan the runs, the satisfaction when I saw what I achieved was brilliant (she types from her couch ) well done 
) and 1 long, increase your distance by 10%, I got up to 17k comfortably (don’t run now but hoping to get back to it) I used a note book to plan the runs, the satisfaction when I saw what I achieved was brilliant (she types from her couch ) well done married2aliar
New member
There is a couch25k group on fb. They often discuss this and have great advice. I've joined the group but still haven't started yet 
I sound really similar to you…always hated running but I did a couch to 5K type programme several years ago and ended up gradually building up my distance and doing a half marathon in 2019 (I had done one with great difficulty and not much training back in 2009). Since then I’ve done 6 more half marathons (and a PB this March at the age of 44!) and have another coming up in September. I wouldn’t say I love running now but I find if I keep up regular runs, it does feel good. I find it really hard to run on my own, though, and found that joining a friendly local running club was brilliant for distracting me and forcing me to get out and do it.
Ultimately it’s up to you if you stick to 30 mins or increase but great work on doing it! I think the trick is to just be consistent about getting out there. I’ve found it I let it slide for a while, it feels like a mammoth talk to get back into it.
Good luck!
but I find if I keep up regular runs, it does feel good. I find it really hard to run on my own, though, and found that joining a friendly local running club was brilliant for distracting me and forcing me to get out and do it. Ultimately it’s up to you if you stick to 30 mins or increase but great work on doing it! I think the trick is to just be consistent about getting out there. I’ve found it I let it slide for a while, it feels like a mammoth talk to get back into it.
Good luck!
Park run. It's a quick, easy way to guarantee a 5k run a week. I haven't got one local to me now so running has died a death 
As park run is timed you could work towards a time goal and do short speed work during the week. I was aiming just to get sub-30 min 5k but never reached it. Must dust off those running shoes.....
As park run is timed you could work towards a time goal and do short speed work during the week. I was aiming just to get sub-30 min 5k but never reached it. Must dust off those running shoes.....melindaregner
New member
I'm a running coach. Give me a shout if you need any advice
zanyteen16
New member
I've stuck with just doing a regular 5k. I vary the route occasionally depending on season.
Congratulations on progressing through the couch to 5k 
There are loads of different options to pursue once it’s finished but I’d definitely encourage you to find ways to “enjoy it” as well as the sense of accomplishment. That way it’s more likely to be sustainable. some ideas: try trail running and something off road, through a forest, field, costal path - less impact on your joints, more to see and less looking at your watch for how far or fast you’re going (this can make a big difference to the enjoyment factor), find a small race like a local 5k you can take part in or try parkrun which is free and very friendly, try increasing distance gradually to either get to a longer distance or to complete a route around a landmark or favourite place eg to the park and back. Running is more enjoyable when you don’t put loads of pressure on yourself and do it because of the headspace. We’ve all grown up with such running snobbery about having to be a certain way to be a runner but in reality if you run you are a runner full stop. Good luck and hope the tips help 
There are loads of different options to pursue once it’s finished but I’d definitely encourage you to find ways to “enjoy it” as well as the sense of accomplishment. That way it’s more likely to be sustainable. some ideas: try trail running and something off road, through a forest, field, costal path - less impact on your joints, more to see and less looking at your watch for how far or fast you’re going (this can make a big difference to the enjoyment factor), find a small race like a local 5k you can take part in or try parkrun which is free and very friendly, try increasing distance gradually to either get to a longer distance or to complete a route around a landmark or favourite place eg to the park and back. Running is more enjoyable when you don’t put loads of pressure on yourself and do it because of the headspace. We’ve all grown up with such running snobbery about having to be a certain way to be a runner but in reality if you run you are a runner full stop. Good luck and hope the tips help james5698gandolfini
New member
I initially was looking at getting quicker in completing the 5k but I now run for a longer distance instead as I prefer a longer distance but slower pace. After 9 weeks it will be routine!
joyjohnson656
New member
Join parkrun! As someone else has said, free and such a great community.
have been since march 2020 
Are there any running groups in your area? I did a couch to 5k with a local running group. Best thing I've done! I was like you, didn't particularly like running. That was 6 years ago. In that time I've made lots of friends. Running is a social event, lots of chatting 
I do run on my own sometimes. I listen to an audiobook and the time flies.
Since starting running, and with the encouragement and inspiration of my running friends, I have built my distances up from 5k to 10k, half marathons, and have run a few marathons and even an ultra.
You can do it!
I do run on my own sometimes. I listen to an audiobook and the time flies.Since starting running, and with the encouragement and inspiration of my running friends, I have built my distances up from 5k to 10k, half marathons, and have run a few marathons and even an ultra.
You can do it!