Posted: 05/08/2013 at 21:14
I am, shall we say, a lackadaisical runner. The first and last time I ran seriously was 3 years ago, and gradually worked my way up to 10k. Then the clocks changed, and I didn't want to run in the dark, and I stopped. I've started and stopped a couple of times since then, usually picking up at some point in the C25k programme, but never stuck it out all the way.
However, I'm about to get a new housemate and she's promising to make me run, so I thought I'd better sort myself out and put some practice in before she moves in. So imagine my surprise, when I put on my trainers, headed on out, and made it round 10k. It was hard, and slow (7min/km...) but I wasn't totally dying by the end. A week later, I've run a couple of 5ks and tried another 10k (to prove it wasn't a fluke) and it was ok!
So, my question is: where from here?
I was all set to have to start couch to 5k again, and obviously that's not necessary. However, I really don't want to injure myself by going to far, too fast. All the post-10k training plans I've seen seem to assume you've been running for months, or that you're heading towards a half marathon, or planning to improve your 10k time to something around 40 minutes (NEVER going to happen!) So any advice for a sensible, healthy way to proceed from here?
Thanks for your help!