I think I need advice here.

[Lifluf]

I completed c25k about a year ago and have been happily pottering on since then. My health and age are against me, particularly anaemia and arthritis (knees, hips, feet) which affect my running and I've found that a 2 day break is needed between runs although, on a bad week it might be more.

But I want to get faster (further would be nice but faster would be better). I can do 5k in just under 45 mins. I've just listened to the 5k+Speed podcast and even the walking seems a challenging pace. Feeling quite horrified! Or I could do JuJu's time or her distance plan....

But which is going to help me achieve more speed without killing me?😟

[Sandraj39 Graduate10]

Well you may need to watch those niggles a bit but have you tried using Fartleks? (😂) The word is Swedish for ‘speed play’ and its an accessible way of using interval training to help increase your speed .

Basically, head out on a nice easy run and then when you are warmed up, pick a landmark of your choice and then run harder until you get to it. Return to easy pace. You can repeat this several times throughout your run and you have control over how far away a landmark you choose and of course, how fast you run! I love this because I can play around with how hard I push myself(or not!😉) depending on how I am feeling on the day! A nice and not too scary way of working on speed!😊

[Lifluf Graduate10 in reply to Sandraj39]

Do you know I always wondered what fartleks were! Now I know 😊. So its like 5k+Speed might be with my own slower pace. Thanks. I will certainly add this to the mix.

[Tasha99 Graduate10]

Going slowly but going further will help improve your pace in the long term. Fact.

[Lifluf Graduate10 in reply to Tasha99]

Thanks Tasha99. That would suggest the 5k+distance plan then, as I'm way over 30 mins for 5k. It will take me a lot more than 8 weeks to reach 10k but I'm in no rush (🤣) even though I want to go faster.

[Grannyhugs Graduate10]

Have a look at ju Ju's plan, with the mix of long and short runs it gives your body a change from pushing onwards all the time. Look at the timed one 1st so you aren't over stretching yourself and will get a shiny new badge when you reach 60 minutes. Happy running 🤗

[Lifluf Graduate10 in reply to Grannyhugs]

Thanks Grannyhugs. I thought this one would be easiest but I won't be doing the distance I'm doing now because my times are slow. But I suppose there'll be an extra 15 mins or so to add on by the end of the plan.

[Scruff55 60minGraduate]

I was like you and couldn’t increase my time or speed so I started JuJus magic plan. It’s great- really works. I found that I have that structure back that I had on C25K which helps me to keep going. I’m very slow but have managed to get to 5 k on W3 so now I’m looking forward to getting to 60 minutes of running. I’m sure that I’m finding my 30 minutes of running easier too.

[Lifluf Graduate10 in reply to Scruff55]

Thanks Scruff55. Useful to hear how you're managing. I think I'm going to have a go at the Juju's timed plan. It will probably take me a little longer to get through the weeks but the first couple should be easier as I'm already doing a 45 min loop. Here goes.....

[Scruff55 60minGraduate in reply to Lifluf]

Go for it 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[HappyNoodle Graduate10]

I have heard running further slowly helps to increase your speed.

[Lifluf Graduate10 in reply to HappyNoodle]

Thanks HappyNoodle. I think that's what I'm going to have to do. So today I started the timed magic plan. I did the 15 min run and attempted to do it faster than usual. That'll teach me to be cocky about it - turned out to be the same rate/km as usual 🙂

[HappyNoodle Graduate10 in reply to Lifluf]

Slow and steady wins the race (apparently).it is too hot to go fast today 😍 well done for running