Couch to 5k - any good?

What to do after C25K?

Get a running watch if you haven't already

If you haven't taken it off road yet then get some trail shoes and get muddy. I think off road running is safer as there's less impact and every step is different causing you to get stronger. I also think being out in nature is more beneficial than pounding the streets.

Get yourself on Strava and look at the heat maps for routes and inspiration.

There is a follow on app that gets you to 10k if C25K really appeals

Once you've completed 5k and running three times a week is a habit, you can settle into an 'easy run', 'hard run', 'long run' pattern.

'Easy' could be your regular 5k at a very easy pace.

'Hard' could be intervals of some type, hills or a flat out Parkrun

'Long' Just add 10% to your longest run every week. Again at a very easy pace.

I'm always on tarmac/pavement for beginning and end of my trail runs from home and my more aggressively lugged shoes do feel sketchy especially when going downhill in the wet. Salomon speedcross and La Sportiva Lycan spring to mind. Below are two shoes I've had in the regular version but I had confidence on tarmac/paved.

Hoka Speedgoat 5 comes in gore-tex. I had the 4 in standard. They make a big deal of the vibram sole, but it isn't very aggressively lugged and would work fine on pavement though would obviously wear quickly. Quite nicely cushioned though this doesn't seem to compromise off road performance.

Salomon XA Pro 3D also available in gore-tex. This is a chunky old thing and can double as walking shoe. Again not aggressively lugged.

A general observation about goretex shoes is they can be a bit hot and don't prevent water getting in via the sock so you'll still get wet feet in a downpour. Where I find them helpful is muddy splashy runs where the shoes stay dryer than a standard pair. Waterproof socks such as Sealskins are another option.

brutal

Anything to get out of the 20 minute non stop next one

Seriously though, hope recovery goes well. I genuinely think week 5 is the hardest point. Fingers crossed you get back there soon, but keep repeating run 1 until you’re ready. It’s a big big step and the takes you straight into no breaks.

Do you cycle? Last time my knee gave out I was still okay to ride so may be another option for keeping the legs moving. Or swimming?

Dont get too fixated on times or compare yourself to other runners is what i have realised.

If you can run 5k, just over three miles without stopping then I suspect that you are in a lot better shape than a lot of the population, im 53 and dont know many folk my age that can.