My plan for after the 9th week

[Jysmystry]

I finish c25k in 5 runs time and, due to there not being a follow on app as good as get running, i have been doing some reading and have come up with a plan.

I will still run mon,wed,fri but i will do it like this....

monday: shorter faster run - e.g 10 minutes at a faster than normal speed.

Wednesday: Interval training - e.g 1 minute very fast run, 2 minutes slow jog x 10

Friday: long slow run - e.g 30 minute run at my normal slow speed.


Then each week i will increase it in some way. So.....

Monday: increase length of run by 1 minute each week

Wednesdays: add 20 seconds to each fast run or maybe increase number of reps by 1 each time

Fridays: add 2 minutes to my long run.

I think this will be a good mix for me. All the sources i have read seem to agree that interval training is your premium option for speed improvement and fat loss and the long slow run is purely stamina building to increase toward 1hr solid running.

Indont know why I will do a shorter faster run on mondays. I am hoping that it will be good for improving speed and stamina but i have no basis for that other than my own meandering imagination haha

I will also start mixing in some weight training on off days because inwant better muscles and of course muscle burns fat incredibly fast woohoo.

I would be interested on peoples views on my plans and also to hear what other people plan to do when they finish

[Baggle]

After finishing the app a couple of weeks ago and only covering just under 4 km in the 30 mins, I have started a similar program to your idea. I have gone back to week one of the app using the other user function to track my progress. I've done the week one intervals 3x a week at a 5 km pace which has been manageable. I've also done the 30 minute full run at my slow pace once each week which seemed a tiny bit easier after the faster intervals. I thought I'd keep using the app because i like it so much for getting me to where I am now. It's not long ago that running for 1 minute nearly killed me! Also like your plan I am trying to do weight twice a week for strength but am finding it hard to fit in due to my current running obsession!

[starknut]

My first week on my own, I just bumped my time up by ten minutes, but I was also doing those runs on the treadmill. When I'm outside, I prefer to set a distance goal. I made the mistake of trying a "simple" 5k run with a head cold and I almost couldn't do it: I had to stop and walk four times. Now the cold is in my chest and I can't run at all (everything I've read says if it's below the neck, wait until you're well to run), so I don't know how much progress I'm going to lose while I recuperate. A minor setback, but a galling one all the same.

It's so fun to see how other people go about running once they're finished C25k. Good luck!