What to do for training for those who have completed C25K or similar?

[Caitsmama]

My sister wants to ask everyone -- What do you do for a running / jogging training schedule if you have completed a C25K program or if you are already jogging 3 miles? She wants to do the 15k Minnie in May, but wants to know what to do to train for a longer distance? Is there a program to boost you from 3miles to longer?

[smileyk8]

Hey there. I'm only on week 4 of a 5km plan but i've done a quick search for you which pulled out two. Here's a link for a 10km training plan by cancer research http://www.cancerresearchuk.org/10k/pdfs/beginner

The next one's from bupa but to me it looks complicated:
http://www.bupa.co.uk/health_information/html/healthy_living/lifestyle/exercise/running/novice.html

Put in the distance you want to a search engine and see what come up. I'm sure there will be 'real' runners on here that can offer more practical advice :rotfl:

[postesf]

The book Marathoning for Mortals by John Bingham has a few training plans in the back. It's a really good book. If you/she doesn't want to buy it, maybe you could check it out from library???

Stacie

[corinnak]

Hi Stacy :wave2:

Some people go from c25k to the One Hour Runner program. It can be found here:

http://www.coolrunning.com/major/97/training/swit0214.htm#run

After I finished c25k, I just kind of slouched around, ran another 5K, and tried to get my mileage base up, working my way slowly up to an hour. Since I got to that point, I've just been inching up, running about 3 times a week with two 3-4 mile runs and one longer run that I have increased the distance on pretty gradually.

There are lots of training programs for sale out there on the web, but runnersworld.com has a virtual trainer program called "Smart Coach" that will churn out a personalized training plan based on the event, your current level and weeks available to train, though they aren't as geared for the absolute novice who happens to have a few miles under her belt (such as myself!) and I didn't really follow it in training for the ToT race.:guilty: These seem to me to be more for people who are trying to get a certain speed rather than people (such as myself!) who just want to finish the whole thing.

I second the suggestion of looking in the Marathons for Mortals book - surprisingly, he does have training plans for other distances in there, if I am recalling correctly.

[Caitsmama]

Thanks guys!! I knew i could count on ya'll! :) Hopefully she will be on here later tonight to intro herself! LOL

[Tiger Lily 03]

Another Marathoning for Mortals by John Bingham Penguin supporter here. If you use that theory to build up gradually, you will be most successful. I am a penguin for sure!