Anything to watch out for?

I graduated from C25K a few weeks ago and I am still running three times a week. As well as trying to improve my 5k time (twice a week), I am also planning on doing a longer run once a week and trying to tag on an extra 250m or 500m each time. The longer run will just be at a nice, comfortable pace for me until I can easily run 10k. Is there anything I need to watch out if I am mixing speed and endurance training?

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  • From what my physio tells me, all you need to watch out for is:

    1. Getting enough rest - that's when body rebuilds itself

    2. Balanced diet

    3. Stretching

    4. Cross-training

    Hope this helps.

    Good luck with longer runs!



  • This seems like a perfectly reasonable plan to me. The only other suggestion I can give is that you should be prepared to vary it any time you feel like it. Repeating the same thing all the time tends to get boring. If you feel like a change one day, have a change. Some days I set out with very little in the way of a plan, just to see where I end up. If I feel like a long slow run, I have a long slow run. If I feel like a short fast one, then I go for it. I tend to have a vague idea about what I'm planning to do longer term, but then just mix things around as I feel like it (and the weather dictates).

  • All of what's been mentioned is what you should really be doing already as a runner.

    An interesting and variation in running route maybe with music, would be beneficial to relieve boredom.

    Hope it goes as smoothly as you plan.

    Good luck

  • Sounds like a good plan to me.... The best advice I can give is to continue to enjoy yourself 😎

  • Thanks everyone!

    I'm going to mix things up in the shorter runs with the C25K+ podcasts, the W1R1 trick of run fast/run slow and I have made a few playlists to run to. For the longer runs I'm just taking it nice and slow and listening to my own music. I'll think about pace once I get to 10k. Who knows... maybe an hour could be a sensible target for my first 10k race next September?!

  • sounds good. mix in hills too if you can. And I'm sure Rignold will advise squats and lunges.

  • I was going to ask about exercises to do at home between/instead of runs. I'm sure there'll be times where I want to avoid icy pavements!

  • I would do hills and intervals too. No hills here so at RC we have to go and find one. We run up and down same hill in 30 second bursts. This and intervals has drastically improved my pace and stamina. 1 hr 10k next year should be easily achievable. I'm aiming for that on 1st Jan.

  • I'm going to give Speed a try tomorrow so I'll see how I get on with a few intervals. Not many hills around me so that's a bit of a tricky one. My parents live on the side of a hill though and there's a nice (i.e. evil) 2km loop that I could try over Christmas!

  • Yes, just see how it feels, allow yourself rest in between, and more rest if you feel any pain. It's a critical time, and as long as you don't over-training you should be ok. Maintain strength training at the same time as your running. Do walking, cycling, swimming etc etc. All grist to the mill and will get your body strong enough to support your running

    Have fun! This is a great time, and developing your running (by small increments) is really rewarding. Choose new routes to keep your running interesting. Christmas is great as you can run in the evening and check out all the bedecked houses

  • As just about everyone says, enjoy your new found ability and don't be tempted to push too far too soon. A 10% increase of your weekly total mileage is the recommended maximum to add to your long run. As a guide it should help you avoid injury.

    My favourite part of being able to run is to go to new places, cliff paths, moorland tracks or forest trails etc., just to get the buzz of being really alive.

    Keep running, keep smiling.

  • I graduated around 11 weeks ago and have run every week X 3. I was over confident on week 1 and started a 10k programme but my legs told me to stop and so I just ran 30 mins each time for a couple of weeks to let them recover. Then I had already done a 5k to graduate so tried another and it was ok so just started doing 5k X 3 times a week for 5 weeks. At first, it was really hard but I noticed it was getting easier and so on a good run just carried on to 5.5 k and on another good run, ran on to 6k.

    Couldn't quite believe it myself. Right now when I go out, I tell myself the minimum is 30 mins, then I always think I might as well go to 5k and then why not plod a little longer to 6k.

    This is enough for me right now so planning on making 6k a maximum distance for December and then see how it is.

    So my advice is see how your legs are, both on the run and recovering. If you feel confident doing 30 minutes and you are having a good run, keep going just a little more in time or distance. Keep your speed nice and steady. I have found my speed is increasing automatically without me needing to push myself as the time or distance gets easier.

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