Laura’s Stepping Stones - what speed?

[RunNewForestRun]

I’m week 4 of consolidation runs and have notched up a 6.2k and 8k run. I’m planning to vary my 3 runs per week to do:

1 x faster paced 3.5k

1 x usual 5k

1 x longer run beyond 6.5k to build up to 10K

I also do 2 x Pilates classes per week and get out on my bike 2 x 12/13km sessions per week.

I’m currently averaging a pace of 7’40 per KM and would like to get that down to 6’. Would the speed Stepping Stone podcast help me do that? My consistent cadence is 168spm.

I don’t know what pace the Speed Stepping Stone podcast is and/or whether it will help me increase my pace to where I want to be.

Any ideas or suggestions?

[misswobble Graduate10]

Getting stronger takes time. The cross training will help with that. It takes 18 - 24 months to build running legs. Slow runs are the thing that build legs

You can’t short circuit the process without risking injury.

Stepping stones podcasts are great. used them a lot. Still do. I kept them on my playlist and run them as they crop up.

The podcasts are voiced over by Laura who did the original C25 k podcasts She tells you exactly what to do and when and helps you run to he beat Various tempo’s all mixed up 🙂👍

Have fun 😃

[Hidden in reply to misswobble]

👏👏👏👏👏

[a_in_gsr Graduate10]

Honestly this already sounds like a plan! I'd definitely get a)very comfy with the 5k distance, b) do slowly increase your distance, c) experiment with getting into speed work.

Speed will come in time; but it's really not something you can push. This plan though will increase your speed, especially in shorter distances. As 10k becomes more achievable, distances like 4, 5km will becomes easier to run faster. But seriously I'd also recognise in yourself to give yourself some time!!

[damienair Administrator]

You can definitely improve your pace. It takes time, and takes consistent training. But you'll see huge differences after 6 months. You need to mix up your running. 5K interval sessions, 5K Runs at a specific pace and nice easy 10K runs. Interval sessions are ran by warming up, then run 500 meters at a fast pace, stop for 2 minutes and get your breath back and repeat for 5K. When you are getting comfortable running that faster pace try to run 1K intervals. Try setting time each week, Tuesday - Interval Training, Thursday 5K run at a good pace and Saturday or Sunday do a nice 10K at a comfortable pace. As time goes on your 5K times will improve and so too will your 10K times.

Damien

[RunNewForestRun 60minGraduate in reply to damienair]

Thank you, these are all really useful suggestions

[Hidden in reply to damienair]

Spot on here 👏👏👏

[Hidden]

I haven't done Stepping Stones at all but the advice above is epic. Well done on your progress so far. You're certainly strong enough to hit 10 😊😊😊

[misswobble Graduate10 in reply to Hidden]

I like listening to them as they remind me of doing C25k, and the tips Laura dished out along the way Still hold good. The wonderful music too of course 😁