You Finished Couch to 5K: Now What?

If you are a new runner or returning to the sport after a hiatus, you likely started with Couch to 5K program. But what comes next after those initial weeks? In this episode, we discuss the different approaches of how to build your endurance and speed after finishing Couch to the 5K.

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨ FlipBelt: Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase.

✨ Previnex: Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients, including Muscle Health Plus (creatine). Use the code treadlightly for 15% off your first order at previnex.com

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content!

In this episode, you will learn:

✅ Realistic goals after completing Couch to 5K

✅ Whether to build volume or speed next

✅ What to do if you got injured during couch to 5K

✅ Why you need to gradually progress any speedwork

✅ What to do if you used Couch to 5K to rebuild after injury or a hiatus

✅ How to know if you are ready to run a marathon

If you enjoyed this episode, you may also like:

🎧 The Benefits of Using the Run-Walk Method (17 Oct 2025)

🎧 How to Train for Your First Half Marathon (28 June 2024)

🎧 First Marathon Training Tips (2 June 2023)

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/