What to do after Couch to 5K?
Just getting started with the C25K app? Listen to my podcast above for a boost in motivation!
I am a big fan of the free C25K app by Zen Labs. After successfully completing their Couch to 5K program (at age 52), I was excited to go beyond Couch to 5K with their 10K Trainer app.
Having completed Couch to 5K on a high note, there was a significant drop in my motivation and energy levels on starting anew with the 10K app. This kind of mental and physical drop is common after accomplishing any hard-won goal and moving on to the next level, so I wasn’t too concerned about it — considering it just a momentary obstacle that I need to push through and get on the other side of.
However, my 2nd week using the 10K Trainer app was even more difficult than the last, and the whole experience of running started to feel like a drudgery. So, I felt it was time to re-assess my strategy — as it’s important to know when your facing obstacles that you need to push through or when you are hitting a wall that requires a new course to get around.
Up to this point, I hadn’t concerned myself at all with pace (and still do suggest everyone ignore pace when attempting the Couch to 5K program). However, having now moved beyond Couch to 5K, I was beginning to feel that my slow pace (around 12:40 a mile) was actually negatively impacting my motivation and energy levels.
The most invigorating times during my earlier runs were always that final minute of the intervals where I picked up the pace, so I decided the best strategy for me now was to combine faster running intervals with a slow increase in distance.
I abandoned the 10K Trainer app, and downloaded the free Runkeeper app, which monitors pace and distance, while also allowing you to create custom interval training with voice notifications like you hear when using other running apps.
The custom running workout I set up to start was:
Week 1 (Beyond Couch to 5k)
.25 miles (brisk walk)
.5 miles (energetic run)
.25 miles (brisk walk)
.5 miles (energetic run)
.25 miles (brisk walk)
.5 miles (energetic run)
.25 miles (brisk walk)
.5 miles (energetic run)
.25 miles (brisk walk)
.5 miles (energetic run)
.25 miles (brisk walk)
Total Distance: 2.5 Miles (Energetic Run) + 1.5 Miles (Brisk Walk)
The first day I completed this workout, I knew that I was back on track. I felt great! Not just on completing the run, but the entire day. The increased running pace had just the positive effect on me that I hoped it would. And by the 3rd time I had run this workout, I saw that I was losing more weight. I had lost a significant amount of weight during the first 5 weeks of the Couch to 5K program, but then it leveled out. However, I quickly lost 7 additional pounds during my first week on this new faster pace program.
So, what is a faster pace? Well, for me this was increasing my pace from 12:40 min per mile to around 11:15 min per mile, so I shaved off more than a minute. But you don’t want to concern yourself much about the numbers. Just pick up your pace to a more energetic level that feels good — that’s the main thing.
Now that I feel firmly that I am on the right track, I have set up the following program to continue my training for running the 10K mini-marathon.
