Beyond Couch.... The Answer?

[Duddles]

Hello to my regular reader. I did the Half Marathon in Chester in May, a really enjoyable experience, but I was not as strong as I hoped I would be, and a lot of ancient Jeffing went on towards the end.

I sort of eased the running back, and after a 32.5 mile race walk in 7.5 hours in June the running suffered. Then on my birthday (73rd) I tried to do my traditional run and managed a very shaky 3 miles and really struggled.

But now I think I have found the answer to kicking on beyond Post Couch5k and a comfortable 10k.

I started off with JuJu's Magic Ten, and struggled a bit to keep that going - but now searching t'internet I found found a plan - CoachJenny.com which is really working.

It is a ten week plan and I have started at Week 5. Basically is it a Run/Walk plan and at Week 5 has Six minute runs, followed by 1 minute walking. They gradually build up and today I have just done the last run of Week 5 - Six minutes running - eight times - with the minute walk in between, a total of 56 minutes. That thought of a brief break is so psychologically beneficial. I am pretty sure I could run through without walking but that break takes away the unremitting SLOG that running can be sometimes.

Plus I am able to build up the speed on each run segment and I find my runs are getting quicker, and my heart rate is reducing and more regular.

Running is very much in the head, and this method of training for a 10k is working so much better for me than the sometime dread of slogging away without respite.

The same site has two other 10k plans, one more Walk than Run, and one just Running - but at this stage of getting back into it, I think this is perfect.

It has helped motivation return - if that is your problem, give it a try.

[Coddfish Graduate10]

I am also a fan of run/walk, I find it beneficial to have the opportunity to drink water, refuel, blow nose or whatever else might be needed, as well as recover a little. I always do it if running more than 5k and it doesn’t have a big impact on your overall time. I used the method to bridge first to 10k and then on to 10 miles.

[Goforitmama Graduate10]

When I started running years ago I used a run walk (10 : 1) method. I started c25k because I just wanted to run for 30 minutes and get away from the run walk thing. This year though I’ve had some muscle injuries and am currently waiting for a calf strain to heal. I remember the big advantage of the run walk idea was that you were less prone to injury. I’m seriously considering going back to a run walk method when I am ready to return to running. This injury lark is not a lot of fun.

Of course some people will scoff at us. But we’re all just out there doing our own thing, whatever works for you is just great.

Same as Coddfish it didn’t have much of an impact on my time and I used to look forward to my 1 minute walk every 10 minutes.

I’ll check out coachjenny, thanks for the tip.

[Duddles in reply to Goforitmama]

I am finding it a good way to get back to running - the sort of comfort and respite that early Couch5k runs gave you. I also think that my fitness is improving quicker than just going for a straight run. I would guess such a regime will be good for getting back after injury. I suspect I don't really need the minute walk rest, and could keep running through, but this way makes it more likely that I will not put off a run, which does happen if you feel it to be a chore.

[Mummycav Administrator Graduate10]

Hi Duddles ...sounds like you have found the perfect remedy....and having the walking will prepare you for the next 6 min run...and when you complete a run or a session it feels so much better than the hard slog you describe...well done for sticking it out, you obviously still love running because you wouldn’t be looking otherwise would you? Good for you duddles...run/walking sounds like just the ticket

[Duddles in reply to Mummycav]

I will be back to running non-stop soon, I just find this regime an ideal way to build up again to get back into it, and to resurrect the motivation.

[Mummycav Administrator Graduate10 in reply to Duddles]

Absolutely agree....anything to keep you getting out there is better than nothing at all...you would miss it more than you think

[Slinkymalinki Graduate10]

Whatever works for you! I have runs where I sometimes walk if I've gone out feeling under par or its just too hot! I haven't found this to have a negative impact on my running at all. After all, isn't the most important thing that we are just getting out there, not on the couch and enjoying what our bodies can do? Thanks for the link. I'll be looking that up. 🙂

[Duddles]

Yes, you are so right. Generally I don't enjoy going for a run - but this way it is somehow seems less of a chore to actually get out there.