Hello from a novice runner wishing to continue my running journey.
Completed C25k 10 weeks ago.I have been consolidating / building and following the available advice.
In 10 weeks have clocked 160 kms.Using 5k+ podcasts.Normally Run
Tues/ Thur/ Sunday.
I have been using my long run on Sunday as an easy run, no hills, conversational pace,low exertion, extending distance and have completed 10K and 13.6km.
I am looking to build this long run upto HM distance in a further 10 weeks.
So from a baseline15km/week to 30 km/week and then review.
Respecting all the guidelines I have allowed plenty adaption time and flexibility on the long run and plan to do minimum 10K if I need to delay an incremental 10PR guidance step.
This should at least maintain a baseline of 20km/ week.
My other two runs will be using Laura’s speed and stamina.
Attempting to use the speed intervals as a hard run, and although short in time I intend to make it a 5k run anyway.
The stamina podcast can therefore only be an easy run,🤔 except where on a Sunday if I only do a 10K and because of a 3 day break, may use it as a hard run.
I have dropped now a strength gym session, from 3 to 2, so it gives me a rest day before the long run.
Who said this running malarkey was simple,🙈.
It is my attempt at my plan and risk reduction, respecting the advice.
I am hoping for a natural improvement in my pace by going long distance.🤔
My 13.6km and 2hours Running this morning took 4 repeats of Laura’s stepping stones.🙈😂😂
I find she paces me, stops me falling asleep and focused at the same time.👍
The audio fuel I can live with, bpm great, hard of hearing anyway.😂😂
Or perhaps it is selective hearing, never any problems with the lovely Laura.🌟👏👏
Really hoping to get an improvement in pace.🤔
Wishing you all well with your journeys.👏👏
Written by
Tbae
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I’m sure your pace will improve. I can see my 5k pace improving week on week and I’m doing a slow 10k each week. Admins say it’s miles on your legs that gets you faster. Good luck 👍🏽
Just stick with the safe, steady plan that you are thinking of...and your natural, happy pace will just happen...more runs give your legs chance to find out what suits.
Do not neglect core strength and stamina exercise too..totally essential.
Let things evolve..make sure you build in flexibility too..to allow for runs missed and days when runs do not work out.
If you are thinking HM..take a look at the Forum for that..many of us are just beginning our first HM journey and the advice over there is invaluable.
My HM plan is progressing thank you. I took a great deal of advice and tried a a set plan...which I was not enjoying..so used the advice from the Marathon and HM experts and have devised my own plan..which is working for me... 😊Week 4 starts tomorrow...!
I agree with you, the C25k programme and forums are brilliant. After many times of trying and failing to run (guess I was that person just going too fast 😄) 9 saw me able to do it at last! And the help and banter is second to none.
Gosh that is a surprise Annie.Not the speed,many times trying bit, but there again it must be difficult for you flyers.Easy for me , the red squirrels in the park don’t even move now, in fact I am sure they have a stop watch on me and they shake their heads with a no improvement look and a laugh as they carry on munching their nuts.
Look at you now.💫🏃♀️💫
Enjoyed following your replies and think I remember seeing some of your impressive times.
I am green, but Hehho I can dream.
Actually just at this moment trying to find some good advice you gave someone how to run hills.🤔Yes backstitching,Annie you are a mind reader also.Just read your reply.🙈👏👏
Debjogson has posted.Loads of stuff of course,I google stuff, read and cannot retain.
Here you go I just posted this in reply to Deb 😄. I know you know about the hydration thing but left it there anyway.
"At the risk of being boring:-
Try "back stitching" the hill. Run up to first lamp post (or static marker, no using cars or sheep that move - guess who did 😚), turn and run down. Turn and run up two, down one - repeat until you get to the top. The run down gives a bit of recovery time before going up again and you get plenty of practice going up. Do this slowly and with small steps, it really works. It's the way I learned to run the hills around here - I can't do a run without doing a hill or two and I don't want/won't drive to a flatter area.
And don't forget hydrate, hydrate, hydrate all the time, not just when the weather gets hot and humid or on pre-running/running days but everyday. Dehydration is bad for your body, especially when it has become a running bod 😀"
Actually the small steps are more important than slow ones.
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Starting Bridge to 10K again... 6K today
First Crossing of the 10K Bridge this year. 
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