Struggling a bit!

[WoodersRuns]

I’m following the 5k to 10K plan and am struggling in the heat. Went out early today and when I hit 30 mins felt I could have carried on and faster for a bit longer. I decided not to as I didn’t want to overdo it in the heat but has anyone any tips for me to pick up speed and endurance? I’ve just saved some cardio, yoga and HIIT home workouts to start on my day off running so maybe that will help if I can stick with them. Any tips gratefully received!

[ju-ju- Graduate10]

For now...follow the plan as that will be providing you with everything you need... and the cross training on other days is great too. When you have completed the plan then its time to think about your next goals which may be speed, endurance or something else. Well done too.

[Hidden]

I think both speed and endurance will come via the plan and also after. Regular running gives you miles in the legs and experience. Longer slower runs really help too so keep going and lots of things actually happen naturally for you as a by product of regular running. Hydrate well each and every day too as you probably are.

[WoodersRuns]

Thank you both! I don’t seem to be going any faster.... maybe I’m more tortoise than hare 🐢 🐇

[Catwise Graduate10 60minGraduate in reply to WoodersRuns]

I tried the Nike Run Club guided runs, there’s one called “First Speed Run”. Coach Bennett is great, & I really liked the way he described the speed intervals as you running “strong, not hard, not fast, but strong”. I have always found attempting to run faster wears me out immediately and then I can’t keep going, but focusing on running “strong”, by watching my posture and form, my arm movements etc, and just trying to feel strong (lol for a middle aged woman!) improved my pace without me really trying to run fast.

NRC is free and has a lot of good guided runs to try.

[WoodersRuns in reply to Catwise]

Thank you! Just downloaded!