What do you do ?

[Lucyintheskywith]

I'm pushing... its beginning to happen.. that's x2 5km runs in under 45minutes..

Few more months and hopefully its going to get easier..

What does everyone else do.. training wise? Hints n tips accepted .

[AlMorr Ambassador Graduate10]

You are doing very well indeed Lucy, just keep training and your runs will get faster, sub 40 minute 5K soon. 🏃🏾😊👍

[Lucyintheskywith Graduate10 in reply to AlMorr]

Thankyou

[Irishprincess Graduate10]

You’re doing brilliantly, keep doing what you’ve done. It takes several months for the body to get strong and build running legs but every single run you do now adds to the bank. Are you cross training on your rest days? Walking, a few exercises like lunges, squats etc, it all helps.

[Lucyintheskywith Graduate10 in reply to Irishprincess]

Oohh no... i need a structure to follow.. useless on my own.

Cross training..?

Thankyou

[Silverfox1943 Graduate10 60minGraduate]

After graduation I pushed it and had a couple of falls and injuries which took 4 to 5 months to fully recover from. I then restarted and built up very slowly and now able to do 33min 5ks. I don't think I'll break 30 mins, but that one doesn't matter as I decided to do juju's plan, and am doing wk4 run3 today. So 60 mins not the distance is my target now, and if that is too much then I'll just continue with regular weekly runs of any distance and time.

Take it easy and enjoy. 😎🏃‍♂️

[Lucyintheskywith Graduate10 in reply to Silverfox1943]

I was thinking of juju's plan but think i needs a few more 5km under my belt first?

[Silverfox1943 Graduate10 60minGraduate in reply to Lucyintheskywith]

Give yourself time and you will naturally get stronger and more confident. The first target is to enjoy and stay injury free.

As mentioned by Damienair, change all your runs and routes; that keeps you thinking and planning ahead. You'll know when your ready to step up because you'll not be afraid.

This Fri. will be my first 50 min 🏃‍♂️👨‍🦯👨‍🦽🤪 and next is week 5 and my birthday🎂🍺.

[Lucyintheskywith Graduate10 in reply to Silverfox1943]

Fantastic ! Ooh and happy birthday to you too when it comes xx

[Grannyhugs Graduate10]

Well done, that's great. I'd always run on the flat then in February I started hills. Approached them in the same way as c25k short bursts of hills. I eventually persuaded myself that if I did slow up I could go faster down. Strength gained going up plus faith going faster down has improved my stamina and my speed. Happy running 🤗

[Lucyintheskywith Graduate10 in reply to Grannyhugs]

Thanks..

I've been doing intervals too on my street.. hills all hills ..

[Kat332zz Graduate10]

I’m working on the bridge to 10k reckoning that if I can run 10k, the 5k should be relatively easy, well easier. Am also going to try some “sprint” work. I may even look like I’m running not shuffling in those! Keep up the good work.

[Lucyintheskywith Graduate10 in reply to Kat332zz]

You too x

[damienair Administrator]

It helps greatly to mix it up. If you run 3-4 times per week, pick one day as a longer run, 1 day as a faster interval training run and 1 run as a 5K. Over a few months you will improve greatly. It helps greatly with with pace, mental and physical endurance. When I started it took me 39 minutes to do 5K. With this type of training I improved every week. Now I’m over 10 minutes faster over 5K. The most important thing is to enjoy it. Happy Running.

Damien

[Lucyintheskywith Graduate10 in reply to damienair]

Cheers