I've been doing some research and some browsing and found some training schedules. Because that is what I do know, I need to hang on to a schedule!
I'm looking for something:
- that will built me to run four days a week
- that will offer me diversity, so different types of runs
- that will help me run greater distances (10K)
- that will help me improve my times
- it has be something I can do with a simple (stop)watch.
- that will be a real challenge!
Anyone have any solid ideas so far or a schedule ready to go when you are done with this?
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Hi Daisy,
I've been looking through the intermediate training plans in The Runner's Handbook by Bob Glover. It's quite a classic now but is based on solid principles and a lot of experience.
He shifts from running for time to running for mileage and builds you up over ten weeks to running 20 miles a week over 4 or five days.
I think that's what I want to do initially and then, you never know, maybe I'll buy The Competitive Runner's Handbook.
Good question! My goal after the C25K program is to run at least 15K a week (3X5). 20K would be preferable but I know I need to keep my goals realistic. The problem with this is that there is no 'end target' to reach. It all comes down to motivation. We're pretty much in the same mindset now to finish the C25K program and the goal is pretty obvious. So setting a goal without a program requires a different approach.
What I've learned so far is that after my running sessions I'm feeling so much better! I have more energy during the day (even on my resting days), I'm feeling stronger, more confident and I know my overall health is improving. All of this should motivate me enough to keep on running.
My plan is to get enough miles in my legs to train for a 10K after the winter. There are plenty of training programs out there to accomplish this and seeing the results of the C25K I'm sure this is not something we can't do! Another motivator for me is weight loss. Just like you I'm struggling with weight loss. So far I've lost only 2lbs since I started running and I kinda frustrated about it. I thought I would lose more with a faster rate but I'm not!
I'm sure you are keeping an close eye on your diet but still fail to loose some weight. Don't worry! You will eventually in the long run! Our bodies are adjusting to the new training regime and we are building muscles and losing fat at the same time. Once it's all balanced out you will see your weight drop. Just give it time. Better to loose weight at a slow rate. The possibility of gaining weight once you've reached your ideal weight will be far less.
Another way to keep motivated is to cross train. I intend to commute to work by bike after the winter (8 miles back and forth) for various reasons. Yes, going green is one, but changing my workout by not only running is the next reason on the list. Not sure about your situation but it's something to consider. Before I started to run I did Bikram Yoga 3 times a week. Although it gave me a good workout it simply wasn't for me. It didn't gave me the satisfaction I get from running, but a lot of runners practice Yoga as cross training.
I'm even thinking of swimming once a week to keep things fresh. Swimming is just great for a full, low-impact, body workout.
So these are my plans/goals after the C25K. Most important is to keep motivated but knowing the impact it does on my health it should be enough to continue to be active! One more thing: keep blogging! It's another motivator for keeping active! Getting feedback from readers helps me tremendously in reaching my goals.
I should stop ranting now and get my a$$ on the track! See ya at week 7!
Hi Daisy,
I've just discovered your blog. I'm just 1 run behind you in the C25K program.
You've posed a great question. What's next?
It's something I've been thinking about lately as well.
I really like the idea of having a structured plan as well as a goal/target going forward. My inclination is to build a plan using the Runner's World Coaching tool. I think I'll use my 5k time from my final C25K run and build a 10k plan. In order that I don't increase the mileage too quickly I'll probably stretch the plan over 12 to 16 weeks.
I enjoy what I've read here so if you don't mind, I'll add you to my blogroll.
Cheers
Batman
Thanks for the very detailed comments guys! Gary, I'll look into getting my hands on that book, it sounds like an interesting read, not just on training, but also on form.
All I know is I want to keep running, because I've grown to love it.
And Richard, about the weight loss, I am totally in the same boat. I've gained 5 pounds after starting to run and right now I'm still 2 pounds over my starting weight. But I do notice my pants being a little loose around the waist. :)
I am getting more and more faith in myself because I've been doing so well on this program. We really can do everything we set our minds too!
Batman, sounds like something to keep in mind as well! I've added you to my roll too, so we can all keep each other motivated!
Daisy,
That is the same question I asked myself when I recently finished C25k. For now, I knew I needed a goal so I would keep going, so I went with the Gateway to 8k program at Podrunner.com
I like the music they use for the runs and it keeps me from having to time with a watch.
The way I'm using it is two days of the program then one day of whatever I feel like, most likely a "long run" of around 30 minutes without the intervals that the program uses.
Good luck!!
Thanks for the advice Melly, I'm definitely gonna check it out!
You should check out Freeway to 10K, which is specially designed for increasing from running 5K to 10K. Congratulations on your progress! Here's the address:http://www.djsteveboy.com/fw210k.html
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