Help and advice please.

[Daznvern]

Hi all, I graduated from he couch to 5k program just over a week ago.

I was on holiday last week so managed to do a 2.5k run on Friday and followed on Saturday by doing my first parkrun (32 mins 8 seconds).

Im at a point where i am stuck with what to do and i want 2 seperate things and wondering how i combine them or should i do one at a time.

My current plan is to still do my 3 weekly runs

Mon, wed and fridays

The next 2 weeks im going to do 3 5k runs each week to get used to that distance.

Then the next bit is where i need help/advice.

I am looking at doing the juju 6 week bridge to 10k program but i also am wanting to do quicker 5ks and been told i need to do interval running ??? To best do this.

Can i do both goals together or should i just do the 6 week plan and move to intervals which i also need advice on a plan for that

I dont ask for much,??? Mmmm any advice would be grateful.

Thank you all in advance Daz

[HeavyFoot Graduate10]

I’m sure you’ll get advice from more experienced people, but I will say that 32 minutes for a Parkrun is very good and you’ll probably go sub 30 minutes. Looking at your schedule, running 3 times a week plus a Parkrun might be risking injury.

[AlMorr Ambassador Graduate10]

After you graduate from C25K you should run several consolidation runs, it's up to yourself whether you want to go onto the Stepping stones podcasts with Laura or the Bridge 210K podcasts, you say that you want to go onto intervals, well, the very run I did this morning is just that, it's the second one of the Stepping stones podcasts with Laura, 16 minutes of running at different paces, 5 minutes of running at 155 steps a minute, then 6/1 minute runs of 165 steps a minute mixed in with 5/1 minute runs of 150 steps a minute.

[Hidden]

Ju-ju's got you covered fella. Ju-ju's plan:

run 1- 3k/4k

run 2 - 5k

run 3 - long run.. gradually builds up to 10k

That's all you need to improve your distance and your 5k time. But if you want to add intervals you could do this...

Run 1 - intervals... Maybe W4 of C25K.. W4 is 16 minutes of running... if you're running a 32 min 5km.. maybe aim for 5.30/5.45 km running pace and then walk. Just see how it goes.

Run 2 - Turn that into your Parkrun.. Your speed will improve naturally doing this.

Run 3 - nice slow long run... this run will obviously improve your 5k. It just gives you the stamina and mentality to run a quicker 5k.

I'm not an expert though fella, i'm just throwing some ideas out there. Obviously listen to your body and don't push yourself too hard... you've got plenty of time. If in doubt take it steady. I don't want you on the injury couch. 🏃‍♂️👊

[Daznvern in reply to Hidden]

Nice to hear from you again my friend, hows your running going?

After graduation i have only done the 2 runs i stated cos of a boozy stag holiday and me knocking myself out after a night out on a toilet seat and war wound across my head from it. Lol

I need to realise im 42 and not 25 anymore. Lol

[Hidden in reply to Daznvern]

😲🍻🚽... Stag holidays are lethal, good fun though if you can survive them 😂. Running is going well mate, very happy with it all.

[Sadie-runs Graduate10]

Hi Daz

I’d say the main thing is not to do too much too soon! And focus on one goal at a time. Running is a fine art and not to be rushed. Why not consolidate for a few weeks more and just enjoy the freedom of running for pleasure? The NHS stepping stone podcast (especially the speed one) are good. As you get stronger, and feel like taking on a new challenge, ju-ju’s 10k programme is very good. But I would get a few more runs under your belt first.

Most of all, just enjoy running 😊👍.

Sadie-runs

[Coddfish Graduate10]

In my experience you can’t work on speed and duration at the same time (although duration might help speed to some extent). Pick on one or the other, dedicate a 3 month training block to it, then switch to the other. Speed does need interval work. Duration mainly needs time to slog!

[sofiaO]

You can follow JuJu's 10k plan and use one of the shorter runs to do intervals once a week. Thats working well for me, and allows me to work on both speed and endurance each week.

[martinhermanus]

My advice to anyone is run longer but slower ... on the long and slow stay below 80 percent of your maximum heart rate. Build endurance base before thinking of speed work.

[UpTheStanley Graduate10]

I'm with Hidden and sofiaO - including intervals in the short run in the Magic Plan works well and keep things interesting.

[Couchpotato2]

Hi, I would say run 2 x 30 minutes and a park run for at least a month. After that what you will want to do will become clearer. I didn’t do that at first and got in a real twist over what to do/should do so I would recommend just consolidating for a while.