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    Tread Lightly Running Podcast

    Tread Lightly Running Podcast

    About

    The Tread Lightly Running Podcast provides data-driven, evidence-based running advice in a practical, accessible, and inclusive manner. . You'll learn about how to run faster, marathon training, the latest fueling science, how to prevent running injury, and more. Tread Lightly Running Podcast is co-hosted by Amanda Brooks and Laura Norris, MSc. Together, they have over 20 years of coaching experience and have helped thousands of runners reach their goals through 1:1 coaching and group training. They've appeared in Runner's World, SELF, NPR, Outside, and other major media.

    Hosted By

    Amanda Brooks and Laura Norris

    You Finished Couch to 5K: Now What?

    You Finished Couch to 5K: Now What?

    December 6, 2025
    33m

    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.

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    ✨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/

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