How to continuously improve?

[60sgirl]

Hi all - I graduated C25K recently and have been doing park runs since then. I have improved my speed slightly each week,(currently 34.55) but still have to walk some of the course every time. I do 2 fitness classes each week (1 resistance and 1hiit), but my ability seems to have plateaued at the moment. Any advice on how I can progress towards better speed and enough stamina to run the whole 5k?

[Razouski]

You’ve only recently graduated so don’t Rory about the plateau. You are building your runners legs. Give it time and you’ll see improvement. You could try the C25k plus podcasts. There’s one for Speed and one for Stamina. Using one of these as one of your three runs each week which should help you. I would probably go for stamina to run 5k before pushing your speed (maybe because I hate intervals 😂).

[60sgirl in reply to Razouski]

Thank you - that sounds like good advice. I struggle with patience- always want to be perfect immediately- but I will try to curb this and build up slowly!

[Flyingred Graduate10]

It sounds like you're setting off at a pace that you can't sustain so to get around without walking you'll need to start off at a slower pace. That way you can always pick up the pace in the last km or so.

The conventional wisdom is that 80% of our running should be slow/aerobic. The best way to improve your 5k time is to run longer distances aerobically to build up your cardiovascular system. I'd recommend 10 is the magic number, which is a progression to running 10k.

[60sgirl in reply to Flyingred]

Thank you Flyingred - I think you are right. When I run alone I am able to keep going but running with others makes me try to keep up with them. I am naturally quite competitive so if somebody else runs faster I always want to keep up! I will try to override this instinct.

[UnfitNoMore Graduate10]

Well done... very good PB time so soon.

Slowing down and going longer on one run will help... add 0.5k a week on.

Running short and slightly above comfortable will also get you used to a pace, and build strength... this can be 30s/ mile above your comfort zone but for half the distance.

Hill sprints can really accelerate muscle development too, at the end of a slow run, find a nice incline 6% or so works, sprint up it for 10 seconds, walk down and repeat 4 times... add a rep each week until you’re around 10.

If you just do the same run all the time, progress will come but only usually a few seconds at a time.

[60sgirl in reply to UnfitNoMore]

Thank you very much for this advice. I know this is a dumb question, but how do you track your distances and speeds while you are running? I have a very basic watch which tracks my steps, and after I stop it will tell me how many miles I have done and calories burned. Do you guys all use something more sophisticated? I am not great with technology and feel a little out of my depth, so any advice will be gratefully received!

[UnfitNoMore Graduate10 in reply to 60sgirl]

I use Nike run club on my phone, which is one of many apps that will take you through different run types... on all but one it tells me what to do... speed sessions need me to first mark out the interval distance that I’ll be running, but they’re working on that. Strava, MapMyRun and lots more do similar.

[Dexy5 Graduate10 in reply to 60sgirl]

If you carry a smartphone, it’s worth downloading an app. I used Strava before I bought a GPS watch. You can set it to send you alerts through your headphones so you can put your phone away once you’ve started it off.