I was looking for some advice. I started the C25K program 6 weeks ago and I still remember looking back at week 2 and getting ill on my runs and barely able to complete the 90 seconds with out gasping for air. I have worked on many things including, my stride, breathing and over all form. I learned its not about how fast, but to find a pace I am comfortable with right now.
My question is I just finished week 6 and I am already running 5k with no problems at all. I can go 30 minutes and longer, Monday night I attemped running 10k and completed it, not fast (1:26) but still enjoyed the run. Looking ahead into weeks 7-9 I noticed there are no longer walk/run intervals, but straight runs after the warmup walk. Since I am comfy with these times should I move onto another program such as 5k - 10k? or still complete the C25K, even though after the 25 minute - 30 minute run in these weeks I want to keep going?
Thanks for any comments.
First of all, congratulations, you are now "officially" a runner!
As you get comfortable in your runs new challenges appear. Amongst these, two of the most frequent ones are burnout and unjuries due to overtraining. So, it is definetely a plus to progress steadily but slowly.
Answering your question, I would tell you to complete your C25K plan, maybe take the oportunity to focus on aspects such as your running technique or trying to improve speed slightly. After that (if I understand you correctly you only have 3 weeks left) I would decide on other goals (specific race time or a brigge to 10k program come to mind). As a rule of thumb, it is generally not recommended to increase your mileage more than 10% each week.
As I said at the begining, congratulations on completing the plan. Now you can keep on going to become the runner you want to be, just do not push it and enjoy the ride!
5k: 19:53 (December 31st 2014)
10k : 42:30 (March 9th 2014)
Half Marathon: 1:32:40 (February 1st 2015)
Marathon: 3:33:31 (March 15th 2015)
Completed my first marathon! Feeling like getting some more!