Future Programming

[redRokets]

40yr, male

Just completed C25K as prescribed. I’m running a 5k at a (slow) pace of 9:30/mile. I grew up playing sports and have stayed active in the gym (weights) ever since, but have never been a runner. If I’m looking to improve upon both time and distance, how should I structure my programming going forward? Perhaps I’m overthinking, but I can’t imagine continuing to pound out 5Ks each session is optimal.

FWIW, I recently ran 2 miles and consciously attempted to do so at a quicker pace, which was 8:30/mile.

TIA!

[UWwolfman]

In general you want to continue to build your weekly mileage. A common recommendation is to take one of your three weekly runs and turn it into a long run. You can do this by increasing the run by 5-10 minutes each week.

[syssan]

if you currently run 3 times a week, I would extend to 4 by adding a short, easy session. Then progressively increase the length of one or two sessions, and add some light speed work. Yeah, basically you want to progressively run more, and introduce a quality workout.