Graduated a couple of weeks ago and been doing 30 mins consolidation runs. This morning was wet and had too many drinks last night. So went slower than usual and ended up with my longest run at 38 minutes. Question is do I go back to my old pace or stick with the new one at 38 minutes or 30 minutes. Longest run before today was 32 minutes.
Any advice would be appreciated.
Thanks.
After graduation you can run what you like. Varying the time and distance that you run can make your life a bit more interesting. I ran 3x a week and fell into a pattern of a 30 min run, a shorter speedier run (with intervals) and a longer more relaxed run at weekends.
The C25K + podcasts can help with giving you a bit of variety there's a stepping stone one (guided 30mins) an intervals session (about 20 mins) and a stamina one (which gets you running at a good pace for about 35 minutes). You can find them here:
nhs.uk/live-well/exercise/c...
Happy running.
Perfect. Have seen these and the variation sounds ideal.
Many thanks.
Consolidation for a while after graduation is what you want to focus on and that means running slowly and not increasing distance too soon. I don't know what your background is or age as that can have a bearing on what you can get away with. If you've run before and/or you're a youngster then you can get away with the 38 minute runs. But if you're like many of us here and haven't run before and are ...... not a youngster 😕 then it would be wise to consolidate for a while and keep to the 30 minute runs.
You want to build a stronger running body and that takes months not weeks. So, even after graduation slowly slowly is the way to go for a while anyway 🙂
Enjoy it, whatever you do!
Not a youngster and have not run before so will keep to 30 minutes and drop in a slower longer run at weekends.
Many thanks.
Make sure your total weekly mileage or time doesn’t increase more than 10% max. For some people it’s 5% so tread carefully!
Understood. Will probably stick to 5%. Taken things steadily so far so will not risk injury now.
Thanks.
Merry Christmas.
I'd vary it and enjoy your runs. I like one long run a week and the other one or two are short and fast with hills. The weather affects how long I'm out for too!
As everyone has been saying, it’s best to build up time and distance gradually to avoid injury if you’re a newish runner and/or are a little older.
I’m nearly 55, for example, and after graduating C25K in August I ran 3 x 30 minutes for a few weeks before working my way to 10k by doing 4k, 5k and a gradually increasing longer run each week. No injuries and I made it to 10k in November. I’m now doing it again using the Magic 10 Plan (it’s a pinned post on here, look it up if you’re interested).
Whatever you decide, enjoy your running!
Thanks. I am 55 so your plan sounds perfect. Only reason ran longer today was a new route and wanted to get closer to home before cooling down . Will look up the Magic 10 plan.
Entirely up to you, and a lot of us like to have varied runs in the week, so you could do a short run, a 5k and then a longer run perhaps?
Have the plan for 10k but just wondered are the short runs meant to be run at an increased pace.
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