I am just about to finish C25K and I'm trying to figure out what to do next...

I took a leisurely pace through C25K but I'm finally up to where I can run 30 minutes easily. In fact, it's so easy that I now think I'm probably not pushing myself enough. Because I'm afraid to poop out at the end, I run very slow.

I also run on an indoor track which is flat. I don't have a good place to run outside, and also I usually run at night.

I'd really like to sign up for a 5k, so I'm not sure if I should

1) work on increasing my distance
2) try to incorporate some hills (on a treadmill?)
3) work on speed
4) do intervals...

I LOVE the structure of the C25K podcasts-- I work best with a very structured program.

CONGRATS on completing the program! You are such an inspiration! (I wish I could do ANYTHING for 30 minutes easily... anything other than sit on the couch. )

Like you, I did my first time through C25K really easy - at the end, I was really proud of myself for being able to run 30 minutes, but I was disappointed that I wasn't going very far during that time! I definitely felt like I could have pushed myself more.

I'm planning to do a few 5K races this summer, so I'm actually repeating the C25K program, but running it faster than last time. Since I've been running on a treadmill over winter, I've been trying to do the entire thing running at 5.0 miles per hour, which is much more challenging than the first time I did it. I'm stuck in Week 5 right now, as I haven't been able to do the 2 8 minute runs at that speed yet.

That's one of the alternatives I thought of.... sometimes on "off days" I do shorter faster intervals to shake things up. For me, fast on the treadmill is about 4.6 or 4.7 with a 1% incline. I can do that for about ten minutes, but not longer than that.

Do all of the above one day increase distance, rest, next day do some hills NOT on a treadmill if you can, rest, third day work on speed sometimes speed runs go better on a treadmill but since I've gotten my Garmin watch it goes very well outside too... Intervals can be incorporated with the speed work, warm up, run fast for 1 min. jog/walk for 1-2 mins... or outside run one block, walk one block...

Good luck keep us posted on your progress...

I'm with you there Uber, I feel like I'm in limbo now that I've completed C25K.
I've got my 5K race on 3rd July and really want to jog it all, but don't think I've got a chance at the moment.
Now I'm up to 32mins on the treadmill it's still really hard for me, although I have played around with speeds so that could be why.
I've tried running outside again this last week while I've been away and managed three 5min runs but it felt so hard.
I just don't know what to do, re-do the C25K again or just try to forget about times and go with it and see how much I can do.
I've got my first full workout in the morning since last Saturday and am worried it's going to be really hard, but I'm thinking of trying to run at my average speed of 7.5kph and try to keep going til I've done 4.5k distance as 4.09 is the most I've done so far in 32mins.
I just wish I could find a programme to help me get used to running outside more, and increase my time, speed and distance lol. All the programmes I've found seem to be either too easy or way too hard, nothing in the middle.

I am also in same dilemma right now. I completed C25K in treadmill few months back. I knew that running outside is harder than running on treadmill, so I re-started C25K outdoor from week 5.

Today I finished the program running outdoor and am now thinking about what to do next. Some of the options that I am considering are:

1. Start 'Banish fat boost metabolism' for cardio and run 30 mins once a week so I do not loose the endurance that I have built following C25K.

2. Increasing my running time 10% every week, till I start running 50 mins non-stop (I have been told by my doctor to not exercise more than an hour per day)

In case you have finished C25K on treadmill, my suggestion will be to try running outside, it is significantly harder but more fun!

Me too! (except I'm not running any races...)

So I had this same dilemma back in January. I asked what to do next and got some great advice here.

The problem is, due to some life events, I fell off the running wagon. Apparently I NEED the structure of C25K to get me out there running 3x/week. So I'm climbing back on the wagon, repeating C25K, trying to run faster. Hopefully I will handle the end of it better this time! I loooooved the feeling of being able to run for 30'.

Also, I've heard of people doing the Gateway to 8K (has podcasts!) or One-Hour Runner schedules once they complete C25K.

There's a beyond C25K, that works you up to running 10k. I have a couple of friends who've done that when they finished C25K. If you have a ipod/iphone the app is called Bridge to 10k. Might be work checking out.

Congrats on finish C25K! It's quite an accomplishment!

Hmm... Maybe I'll try that. I like structure.... I've been running on an indoor track and I would like to run outdoors, but I mostly run at night and don't have a good place to run... so my other option would be to repeat C25k outside....

I completed W9D2 today and I feel kind of sad and nostalgic.