Update

[Beiciwr]

Hi all, since completing the C25k a few weeks ago, I've decided to keep my runs to 5k and over,

so going against all advice on how to increase my distance I decided to do a "long" slow run and I

covered 7.5k in 53 minutes it worked out at around 7:05 min/km, I was surprised how

easy I found it, even my asthma didn't cause any issues. I left it a couple of days and then ran 5k

which I did find hard, especially in my legs but I did run my fastest 5k to date at just over 31 minutes

I will be keeping to my usual activities this week which is a mixture of swimming, running and

yoga/pilates and then have an easier week next week in preparation for my Cardiff 5k Race for Life

run on the 5th of May, I've recently discovered compression socks WOW!! what a difference they

make, I now run in them all the time and wear them afterwards for a few hours, really can't believe

the difference they make big thumbs up from me👍

[MissUnderstanding Administrator Graduate10]

First of all, congratulations on your longest run. It always feels great when you set a new personal record of some kind. You’ve got two to celebrate with that fast 5k as well!

There’s loads of advice out there on building distance in a way that’s least likely to cause niggles and injuries. We’re all grown ups and we all decide what level of risk we’re happy with. I think most of us have had a run or two where we’ve thrown caution to the wind because we’re enjoying ourselves. I ran 10k for the first time when I’d set out to do 8km. It is worth thinking through whether longer term, that’s the most sensible approach though. Our boards have lots of stories from people who have overdone things through enthusiasm and ended up on the injury couch. Trust me, that’s a miserable place to be, especially if you’ve got an event as meaningful as the Race for Life coming up. Stopping when I'm feeling good doesn’t come naturally to me-I’d actually much prefer to batter myself through a really tough run than stop when I’m having a nice time because I know it’s the right thing to do. It’s a dilemma we all face!

Really good luck for Cardiff! 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[Beiciwr in reply to MissUnderstanding]

Thanks, once I've done Cardiff I will start doing intervals and build up to 10k in a more acceptable way 🙂 I do like the slow running pace as when running quicker it's my lungs that restrict me rather than my legs, hopefully the slow running will help build a good foundation to help increase my times, I would like to get my 5k just under 30 minutes, I haven't thought about 10k times I'm guessing around sub 60 minutes would be good, worryingly my thoughts are already turning to half marathon distance🙄 and because of were I live I've been checking out hill running were you need to carry a compass,first aid kit and foil blanket, depending on the distance you're covering😱. It always helps to have a goal I guess😁