5 types of goals you should set after running your first 5k
Have you recently completed the Couch to 5k plan? You are not alone. It seems lockdown has turned us into a nation of runners. There were almost one million downloads of Public Health England’s ‘Couch to 5k’ app from March until the end of June. Compared to 448,000 during the same time last year. That’s a 92% increase! Pretty amazing right?
Couch to 5k is a free app for beginners provided by Public Health England and is aimed at those with no or little running experience and supports runners over the nine weeks with guided running podcasts to get them comfortably completing a five-kilometre run within half an hour, with three runs per week.
Take a moment to look back on where you were at the beginning of the program and how much you have achieved over the last few months.
What if I told you this was just the beginning?
There has arguable never been a better time than right now to start making positive lifestyle changes. And you don’t need to be an ultramarathon runner to start reaping all the rewards running has to offer. From a decreased risk of heart disease to a better night’s sleep, improvements in mood and reducing your risk of getting cancer (a real-life hack).
Running can quite literally transform your body and your brain.
That sense of satisfaction you get after finishing you run. Often, it’s a battle to get out but once you do, you know it will completely transform your mood, you’ll feel happier, less stressed and the worries of the day will start to fade away.
No one ever regrets a run, do they?
But once you’ve completed your first 5k and life regains some normality, how can you keep challenging yourself so you can continue the momentum to a healthier and happier you without drastically overhauling your lifestyle?
What type of goal should you set to keep you motivated? Let’s look at five routes you can go down.
1. Get faster at 5k
Does the thought of running any further than 5k fill you with dread? Would you like to get your 5k time under 25 minutes? If you want to start getting a bit faster, it’s important to include a mixture of faster and slower runs. Getting comfortable running at the same pace for every run is great if your goal is to build endurance but isn’t going to help you get quicker.
Try mixing it up and including some shorter intervals once a week. Begin with 4 one-minute efforts with one-minute recovery jog or walk in between, don’t forget to include a short warm up and cool down. If you find this comfortable, why not try building up each week by adding on an additional effort. When you’re ready to test out your 5k time, you might want to head down to your local parkrun for a bit of light-hearted competition.
2. Train for longer distances
You’ve never really run any distance before but would like to build up your endurance so you can comfortably run for an hour or more with ease? The good news is there are plenty of options beyond 5k to look at – 10k, half marathon or even marathon. Signing up for a race is a great way to have a goal to focus on to keep you motivated throughout your training.
Once you’ve chosen your distance try downloading one of many off the shelf free training plans out there. And if you’re looking for that extra accountability and support to achieve your new goal why not enlist the support of a running coach to help you get there.
3. Run more frequently
Not interested in either getting faster or training for longer distances, but just want to stay fit and build running into your routine more regularly? You might find it helpful to run more often than three times a week suggested by Couch to 5k.
My biggest piece of advice for making this happen would be to get an accountability buddy. Whether that’s a friend, joining a local running club or setting weekly mileage goals and sharing them on platforms such as Strava or Facebook. If there’s one thing I’ve learnt on my own running journey is that having the support of someone who understands the challenges you face and can give you the support to drive you forward to achieve your goals is gold dust.
4. Take up trail running
Rather spend your time and energy running in places you love and not worrying about the minute by minute pace? Do you just want to enjoy running for the simplicity of what it is without all of the pressure? It so easy to get caught up in the pressure to get faster quickly and doing what you feel you should rather than what feels good.
Find a place that you really enjoy going to, whether it’s your local park or trails. Leave the watch behind, let go of all expectations and pressures and just run for the pure joy of running. And if you find yourself at the bottom of a hill, stop and walk, and when you reach the top don’t forget to take a moment and appreciate the views before you set off again.
5. Think about long term goals
You’re completely hooked. You’ve watched the odd running documentary and find that stuff kind of inspiring. You’ve even caught yourself wondering in time could you really do something that pushed your limits?
Fast forward 12 months’ time, where are you in your running journey? Does this excite you? How do you feel? The sky’s the absolutely limit here, there is no room for dreaming small. What would you love to attempt if you knew you couldn’t fail?
Want to find out more about how coaching with me can help you achieve your goals?