Ways to run ideas?

[Dellajean]

I am now week 2 as started a bit late, was away on hols and forgot running shoes! A question to help me really. The 3k runs feel bit short as I run minimum of 5k now. Should I concentrate on intervals? Also run 2, 5k, run fast pace? What do you all do, what will help with progression to make long runs effective?? Thanks! I am a structured soul!!

[JennyH10]

Hi I’m on week 2 too and I do intervals for my short run, a decent effort for my 5k run and a slow and steady longer run hth 😊

[Tbae]

Hi,

3runs per week.as you know.

See JuJu’ s first two videos and running tips.The 30:20:10 intervals for example.

The short run can be intervals as a above or with Laura’s speed podcast.eg. Maybe class as a hard run.

The 5k Run could be used as either hard or easy with again Laura’s stamina podcast eg,

If you stick with the 20/80 ratio you should not do two hard runs consecutively. Yes 20% hard and 80% easy per week.

3rd Run long and easy.building at 10% per week on that single run. The stepping stones podcast could be used or your own playlist.

You can do them in any order to fit your flexibility with the usual repair day after each run.

Hope this helps.

[sallenson Graduate10 in reply to Tbae]

Concise and very helpful!! Thank you. We newbies have a hard time trying to reconcile all the various options into ju-ju- 's epic plan.

In my mind I was thinking:

Long run = easy run;

Middle run = "tempo" run (but thanks for the pointer toward the Stamina podcast);

Short run = intervals, speed podcast.

Could we use Stepping Stones instead on the "middle" run (so do Stamina one week and Stepping Stones the next).

Sorry for being a bit OCD on this!! xxx

[ju-ju- Graduate10 in reply to sallenson]

All of that sounds good to me. I also think you need to make it work for you so that it’s enjoyable and there for you keep doing it! So play around with that plan and see if it works for you ?

[sallenson Graduate10 in reply to ju-ju-]

Sounds good to me!! I'd forgotten that now we're almost real people we get to be let off the leash a little more and work out what works for us. Yay Freedom!! xx

[ju-ju- Graduate10 in reply to sallenson]

Yep none of that sort of leash here!

[Hidden in reply to sallenson]

I was thinking Speed for short run, but feel Stamina is a little hard for 5k, so Stepping Stones for middle and just an easy long run without a podcast. Or, as someone else posted earlier, there is a Pace Control app where you can input your preference.

It could be that I just pushed too hard on Stamina or it was too soon after graduation. I'm still surprised how much you can vary the speed while still nothing the footfall in time. 🤔

[Tbae in reply to Hidden]

If you shorten your stride Sutcha in the stamina podcast as Laura suggests light , short quick steps you will manage it fine and after a couple you are away.

Atb.

[Tbae in reply to sallenson]

Hi Stephen,

Not OCD.

For other ideas for now or the future, go over to marathon and look at Roseabi’s week 3 Speed challenge on interval stuff and links and replies.Very interesting.

Also one of the panther cubs on magic 10 and on the bridge posted a full description of the three podcasts.Running times and bpm’s.Very useful.Just 2days ago.? I think it may have been Sutsha?

I am the techie dinasaur so cannot give you the direct link.lol.

You will know in ascending order of bpm, the podcasts go SS, speed and stamina.

Hope this helps with some ideas to find what suits you together with JuJu’s excellent suggestions and leading role.

Atb,

[Dellajean in reply to Tbae]

Thank you! Great tips

[ju-ju- Graduate10]

I’d say do intervals. They are really good fun and help your speed etc ...

[Ripcurlrana71 Graduate10]

Hi Della. I tend to do the shortest run as intervals - 5k as recovery/average pace - long run easiest ( but tends to be a mixture!). I just do what feels right for me that day. Good luck! 😊

[Dellajean]

Thank you for ideas! I like idea to do what feels right...Will mix it all up a bit and see it as an adventure!

[BethMay in reply to Dellajean]

It’s definitely an adventure isn’t it?!