After the Couch to 5k: Making Your Runs Longer

This is the third post of a three-part series. Here are the first two:

After the Couch to 5k: A Guide for Recreational Runners

After the Couch to 5k: A Recipe for Getting Faster

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Every once in a while, after someone finishes the Couch to 5k, they have the strong and immediate realization they've caught the disease. The distance disease. It's such a strange thing--the fact that people want to run and run and run and run--but it's a true thing. A true thing without an explaination.

 I mean you have see Forrest Gump, right?

Most of the time, runners make one of two or three mistakes when they have the itch to add on distance:

1) They assume, that since they were mostly running the same work out 3 times a week during Couch to 5k, that they should keep running the same workout 3 times a week. So, if their goal is to work up to a 10 mile run, they're under the impression that they should do 3 10-milers every week.

2) The Couch to 5k maxes out around 10 miles per week of total running. Rather than tacking on a mile-or-so each week, some people mistakenly add a mile-or-so to every single run.

3) They jump right into the Bridge to 10k program--which is fine for some people, but way too much too soon (TMTS for short) for others.

The good news is, you don't have to be so intense to up your mileage as a distance runner. Here are a few rules to play by:

1) Stick with 1 long run each week (tack .5-1 miles to the long run each week until you reach your goal), 1 medium run (65-75ish% of your long run), and fill in the rest of the week with easy runs. You can add a tempo run and some speed work if you want to get faster, too.

2) You don't have to stick with a 3 day training schedule. A good way to increase your total mileage is by increasing the number of days you run.

3) There's no need to rush. If you want to be a life-long distance runner, take it slowly. I like to have brand new runners focus on the 5k distance for at least 6 months before bumping it up to the 10k. I think a half marathon is a great goal after a year.

4) Before you set a major distance goal, work your way up. In other words, before you register for a half marathon, run a 10k. Before you register for a marathon, run a half marathon. And before you register for an ultra, see a good therapist, a good life insurance agent, and a good attorney who has experience drafting up wills.

5) Give yourself a mileage cutback week every third or forth week. Either cut your long run in half, or scrap it all together.

6) Replace your shoes every 300-500 miles. You'll buy new shoes all. the. time.

7) Just have fun with it. If you're starting to dread your long runs, take a hiatus and focus on something shorter.

8) Try to take in 100-200 calories ever 45-or-so minutes. Gatorade, Gu, and Power Bars all work for keeping you moving.

9) If you feel an injury coming on, back off for a week or two.

10) If people ask ridiculous questions like, "Why do you run so much?" Just ask them something back, like, "Why don't you?"

Here's a sample 2-week plan for a Couch to 5k grad who's looking to run farther. This example assumes that they can already run about 5 miles in a single pop.

MONDAY - 3 miles

TUESDAY - 4 miles

WEDNESDAY - OFF

THURSDAY - 4 mile tempo run

FRIDAY - OFF

SATURDAY - 5.5 miles

SUNDAY - OFF

MONDAY - 3 miles

TUESDAY - 4.25 miles

WEDNESDAY - OFF

THURSDAY - Speed Workout (6-half mile repeats)

FRIDAY - OFF

SATURDAY - 6.25 miles

SUNDAY - OFF

Questions on going farther? Post 'em in the comments.

After the Couch to 5k: A Recipe for Getting Faster

You walked, you ran, you did it for 10 weeks, and you finished your first 5k. Yay!

I'm not a mind reader or anything, but I bet you're thinking...."That was great! Now how do I get faster?"

Okay, so maybe I'm a mind reader.

 (By the way, if you're not interested in getting faster, check out this post here, and definitely this post on recreational running after the Couch to 5k)

When it comes to a faster 5k, there are some essential ingredients that you need to learn to cook with.

1) The Couch to 5k plan had you running less than 10 miles a week. Work to add a mile every week until you're somewhere around 15 miles. This will probably have you increasing your running days from 3 to at least 4 or 5.

2) With a goal for speed, every run should have a purpose. If you're running 4 days a week, it should look like this:

Speed

Tempo

Easy

Long

I'll elaborate.

SPEED: Might sound silly, but to run faster, you have to run faster. A great way to start is with timed interval training. Looks like this:

Start with a 5-10 minutes warmup jog

Run fast for 1 minute (a non-conversational pace)

Follow with a 2 minute easy jog (catch your breath and continue at a conversational pace)

Repeat the run/jog sequence 5 times

You can move up to 2 minute intervals with 2 minutes of rest, and you can also use measured loops--.25 miles and .5 miles. Run a loop, jog a loop, run a loop, jog a loop. Once it starts feeling easy, increase your intensity (run faster), or increase how many times you repeat the sequence.

Limit your speed work to once a week. It builds anaerobic capacity, so as a distance runner, you don't need too much of it. You mostly need aerobic work. 

TEMPO: A tempo run is the absolute best for building your aerobic capacity. Run a mile at your normal pace, run one to two miles at tempo pace, and wrap it up with a mile at your regular pace.

What's tempo pace? You can measure it two ways. If you train with a Garmin, aim to run 30-45 seconds slower than your 5k pace. Otherwise, run somewhere between a conversational and non-conversational pace. Tempo pace is too intense to chat about your favorite daytime Soaps, but not so intense that you can't turn to your friend and squeek out the words, "Holy crap (huff, huff, puff) did you see (gasp, gasp) what that lady was wearing?!"

EASY: An easy run is exactly what it sounds like, a sweet little jaunt through the park where you sniff the roses and listen to the robins. If you want to up your mileage, do it by adding in a few extra easy days. As you increase your fitness, your easy run pace will get faster.

LONG: In order to increase your aerobic endurance, it's important to run beyond 3.1 miles.Try adding .25-.5 miles onto your long run every week. Every fourth week, give yourself a break and cut your long run back by a mile. 

If your plan is to keep running 5ks, work your way up to 5 or 6 miles. You can vary the distance every week, but try to keep it over 4. Once 5 or 6 starts to feel easy, increase your intensity, or consider training for a longer event like a 10k of a Half Marathon.

3) After your easier workouts, toss in some strides. That means you'll run 50-100 meters up and down your street at your 5k race pace. Do it 3 or 4 times to help your body and brain learn what it feels like to run fast.

4) Work in some basic body weight resistance exercises and drills. Squats, walking lunges, crunches, push-ups, skips, planks, and toe raises are all good, basic movements for a runner. If you have questions about proper form, check out the Livestrong Channel on YouTube.

Does this sound complicated? Don't worry, it's not. Here's an example of a 2-week training plan:

Monday: 2 minutes fast and 2 minutes slow, 6 times

Tuesday: Easy 2 miles

Wednesday: 3 mile run with 1 mile at tempo pace

Thursday: Off

Friday: 4 miles

Saturday: Off

Sunday: Easy 2 miles

Total: 14ish miles

Monday: .25 miles fast, .25 miles slow, repeat 4 times

Tuesday: Off

Wednesday: 3.5 miles with 1.5 at tempo pace

Thursday: Off

Friday: Easy 4.25 miles

Saturday: Off

Sunday: Easy 3 miles

Total: 13.75 miles

And here's your basic math equation:

   Increased mileage
+ Runs with a purpose
+ Strides
+ Basic Strength Training
       A Faster 5k!!!!

Questions? Hit me.

After the Couch to 5k: A Plan for Recreational Runners

So you finished the Couch to 5k program. Yay for you!!!

But...errr....you're feeling a little lost? Not sure what comes next? You can completely and totally relate to this first post of the series? If you're a recreational runner--someone who likes the sport for staying lean, improving heart health, combating stress, or just feeling the wind through your hair--then this is your post--your The Couch to 5k is over, now what do I do? What comes next? Where do I go from here? post.

Some people run to stay healthy for their family:

 Taking my kids to go see Santa.

Some people run to stay in shape for other physical activities they love to do:

No, seriously, that's me. I don't love hunting, but I love my husband, so I go to keep him company.

And some people run so that they'll look nice when they decide to take a random self-portrait next to their kitchen trash can:

What? You don't do that?

We'll start with a few basics to keep in mind when you hit the road:

1) Try to run at least 3 times a week. 4 seems to be the most doable number for the average joe, and 5-6 is totally fine, too.

2) Aim to cover 2-4 miles or 20-40 minutes per run. That way you're getting the cardiovascular benefits and using some fat as your fuel. Run according to feel. If you feel like going longer, go longer. If you feel like poo and want to head home, head home. If you can only squeeze in 20 minutes before a PTA meeting, it's better than eating peanut butter off a spoon during that splurt of down-time.

3) Just because you're a recreational runner and not a competitive runner doesn't mean you don't have to worry about shoes. Go to your local running store and get fitted for the right sneaker, and plan on replacing your shoes every 6 months. If your wife thinks your running shoes are too expensive, let her spend $100 at Zappos.com every 6 months. Trust me, she'll stop complaining.

4) You should be running at a conversational pace. This means, if you're running with a buddy, you should be able to openly chat about your mothers-in-law (good things only!). If you're able to talk like you're standing still, pick up the pace. If you can barely get the words out, slow it down. Talking should be a little bit challenging, but there's no need to be sucking wind.

5) It's good for your body--and your brain--to vary your running terrain. Try sidewalks, roads, trails, the track, the treadmill, and definitely throw in a few hilly routes.

6) Every once in a while, play with your pace. This is great for fat burning, cardiovascular strengthening, and improving your overall fitness. Pick a stop sign and run fast until you get to it. Run fast until you get to the red house, or the blue car, or the fire hydrant. Simple enough.

It's news to no one that running can get a little boring after a while. Try this:

1) Getting bored? Treat yourself to a new running outfit or a new running gadget.

2) Download some new music on your iPod, or try listening to a Podcast for a change. Some of my favorites are Manic Mommies, The Moth, This American Life, Spilled Milk, The Mielmen Podcast, and The Sporkful. They're all free from the iTunes stores and if you browse around you'll see that there's something for everyone. Even for people who like boring stuff.

3) Try a new route. Run to the post office to mail a letter, run behind the grocery store (because seriously, the back of the grocery store is kind of exciting), run through an apartment complex and wave to people like you live there, run through the ritziest neighborhood in town, run through Super WalMart, run through a cemetery. Just run somewhere new.

4) Run with a friend. And if you don't have any running friends, get someone started on the Couch to 5k program. In 10 weeks, BLAMO! A running friend.

5) If you're a treadmill runner, partake in some extra trashy and strange reality TV...stuff you wouldn't watch in front of your family.

6) And every once in a while, enter a race--you don't have to be in it to win it. Run for charity, run to wear a silly costume, or run to encourage a friend.

And finally, just because you're a regular runner doesn't mean you can eat anything you want on the face of the planet:

1) A mile of running burns about 100 calories. That means, if you run 10-15 miles a week, you're earning yourself 1,000-1,500 extra calories. That's a few slices or pizza and a beer, or a really good ice cream sundae, or a hefty plate of nachos. You can afford to splurge, but only about once a week.

2) Try to take in 100-200 calories of carbs and protein within 30 minutes of finishing a run. A greek yogurt, or half of a turkey sandwich, or a Luna Bar is a perfect post-run snack.

3) Runners should drink some extra water and stay hydrated during the day.


Does this sound doable? Clear up your confusion?


The bottom line is this. If you love running for the sake of running. Try to get out at least 3 times a week for 20-40 minutes or 2-4 miles. Vary your terrain and wear good shoes.

Now get out there and make your neighbors jealous. Happy running!

After the Couch to 5k: A Guide to What Comes Next

Over at Kennebec Valley Coaching, I lead a few different running groups. So far, the most popular has been the 5k for Newbies--a group where we use the Couch to 5k plan to get rookies running. Once upon a time, I'm not sure who sat down and developed this plan, but I'm thinking it was God himself because holy crud, this plan works.

This is one of my all time favorite Couch to 5k pictures. Pam is in complete disbelief that she's about to get her finisher's medal. I love it so much:

As much as I want to gush, and gush, and gush about the Couch to 5k, there's an aspect of the program that I just don't love--lots of people don't know what to do when it's all over. They lose the fire and ultimately throw in the towel on the whole running game. Rather than becoming a runner for life, lots of Couch to 5k grads simply look back and say, "Oh yeah, I ran a 5k one time."

Now don't get me wrong, if it's your goal to finish a 5k and move on to greener pastures, I think that's awesome--no one has to be a runner for life. And the fact that you put in the work for ten weeks and finished an entire 3.1? Straight up fabulosity.

But if you have even the slightest inclination to keep on running, well, what comes next?

Here at Run Muffin, for the next week, that's exactly what we'll be covering--life after the Couch to 5k. We'll cover three different "What's next?" options for brand new runners out there:

1) OPTIONS FOR THE RECREATIONAL RUNNER. If you've heard yourself say something like, "Pfft. I don't care about races, I'll just run a little bit and stay in shape," then this is the article for you.

2) A GAME PLAN FOR GETTING FASTER. This is the article for anyone with a competitive and driven spirit who says, "Dang that was fun! I want some personal records!"

3) BECOMING A DISTANCE RUNNER. Somewhere, deep down, if you have fantasies of a 10k or a half marathon, or maybe even a full, you'll want to catch this post.

By the end of the series, you'll be able to design your own basic training plan that falls in line with your on-going running goals.

Shirley and Norm finished their first 5k on Thanksgiving. Their goal is cut a good ten minutes off their time between now and next year. Stayed tuned to learn more about their game plan.

Sound good? Good. Now go tell your friends!