Advice please!

[Lousylungs]

Hi I’m a newbie on this forum having been hanging about in the C25k one since graduating last September. Thought maybe it was time move on and need some advice.

I have managed more or less to keep running since then but only cracked 5k in January. I run very slowly but regularly do 5k + which now feels fairly comfortable. My question to you experienced runners is should I increase my distance or concentrate on speeding up?

[GoGo_JoJo Graduate10]

It rather depends on what your long term goals are? Which would you like to acheive... longer runs or fast runs?

[Lousylungs in reply to GoGo_JoJo]

Hmm good point. My main aim is increasing my lung capacity and general stamina as I have a chronic lung condition. So maybe speed would make my lungs work harder.

[GoGo_JoJo Graduate10 in reply to Lousylungs]

Stamina is more distance work, which should, in turn help your breathing/lungs. As mentioned give the 10k plan a go. It's very doable 👍😉

[Lousylungs in reply to GoGo_JoJo]

Thank you yes I try that. Need a bit of structure after C25k.

[Dexy5 Graduate10]

My advice would be to extend your distance at lower speed which increases your stamina and in turn improves your speed on short distance. Why not look at juju’s plan to 10k on pinned posts which starts in a few weeks . You can take as long as you want and do the weekly runs in any order . It worked magic for me.

[Lousylungs in reply to Dexy5]

Ah thanks I will look at that.

[Jogunlikely in reply to Lousylungs]

It starts Monday 👏👏👏 there are lots of new c25k grads about to start it and we are silly excited 🤪 why not come join us?

[Lousylungs in reply to Jogunlikely]

Signed up already 🙂

[Coddfish Graduate10]

Both are valid things to work on but you need to pick one to work on at a time. Running longer distances means running more slowly so it doesn’t train you to run faster (although you might get some benefit from increased stamina). Working on pace means interval running, so you run faster and for short periods much faster. If you enjoy variety, build a programme for pace. If you just enjoy being out there, go for distance. I tend to spend 3 months on one, them switch to the other, them back etc.

[Lousylungs in reply to Coddfish]

Thank you I like the idea of interval running.

[Jell6 Graduate10]

Great you have signed up😊, slower =further, well done and welcome 🤩