So the couch to 5k plan is over, what comes next? I feel great knowing I'm in good shape; staying that way means continuing with the 5k per 2 day regimen. It's not really painful, my next goal will be to consistently run 5km in 30 minutes. Generally the consensus for my level is to slowly increase distance 10% per week while increasing speed with the Fartlek method. I'll see about that 10% increase, for now, consistency will be my objective. Steve
Fun with Fartlek
As fun to run as it is to say, a fartlek workout is a kind of informal interval session and a great way to incorporate speedwork into your routine when you want a change from the track. "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. After warming up, run at an easy training pace, throwing in bursts of speed for various distances throughout the run. Vary the speed and times of the speed sections, from as short as 15 seconds to as long as two or three minutes. Between these bursts, allow yourself enough recovery time to match roughly 2/3 of the effort time. The recovery pace, though, should be faster than the recovery jog you might do during intervals on the track; keep it moving at an easy training pace. source: Cool Running :: Training
related articles: (references to Lean Mean Racing Machines not related to me however...)
Maintain Your Lean, Mean Racing Machine Active.com
Drop It: 10 Steps to Achieve Your Optimal Performance Weight
Dropping Weight, Not Performance
The Couch-to-5K Running Plan Facebook
The 12 minute stress test Calculator 12 Minute Run
