What’s beyond beyond?

[StringTheory]

So. I’m still running since competing C25K and I’ve done the beyond programme too which I’ve enjoyed. I’m having ups and down weeks where I’m trying to improve my pace a bit and it’s good and then I’m slow again but the good news is I keep on running. I just don’t know where to go next? Appreciate any tips or advice. I feel like I’m the only person on the planet that doesn’t get along with the style of Coach Bennet on NRC. It’s just a lot of talking and I’m like that in my daily life so when I run I like my tunes and some gentle encouragement rather than lots of talk and talk. Any advice appreciated as I want to keep going.

[Mambo28967]

I moved onto the Nike Run Club app - it took a bit of adapting to (most programmes don't have a 5 minute walk) but I found it really helpful. I chose to start the 10k plan, just to give my runs some structure, but there was lots of guided run options.

Hope you find something 😀

[MissUnderstanding Administrator Graduate10]

First of all, you’re absolutely not alone! I really like Nike Run Club but it also quite often annoys me for exactly the reasons you’ve said. The speed runs are better (especially with the coaches other than Coach Bennett) for being focussed with less random chat. I often go for the “non guided run” option so it just gives me my stats every kilometre.

What are your thoughts on paper plans? They don’t have the audio coaching element but it’s really nice to tick off the runs. I’ve enjoyed Hal Higdon before, and the magic plan linked in the pinned posts is how I got to 10k. I just ran that with music. Runners World/Women’s Running etc also have lots of free printable plans. I know  CBDB has tried a few other apps. If you’re willing to pay, we had someone enjoy WithU.

It might be worth just experimenting with some free apps and seeing what suits you. There will be something that works for you-even if it’s not a coach in your ears.

[CBDB Graduate10 in reply to MissUnderstanding]

Yes, I’ve tried quite a few things, StringTheory . Where others run on all sorts of routes, my routes have necessarily staid the same but I do experiment with different running experiences. I also love making plans to hold me to account.

The magic plan is still the plan that has worked the best for me, as well.

We do have a “Where to Next?” Folder on here at healthunlocked.com/bridgeto... and you might find some new ideas, as well as some of my past experiences or plans.

Apps I’ve found great to try are:

- Runkeeper (has hilarious voices, but also audio-guided runs and plans)

- Zombies Run (is a story based audio experience… as the name implies, you run from Zombies, but it has also story lines off all sorts, such as a run through time, or marvel universe)

- RunGo (I used it for Strava art and running the town)

- NRC (I can’t believe that at first I also didn’t like coach Bennett’s chatter. Now I think he’s the best! But the first runs of the old plans on NRC are marmite)

I also loved trying out to run to specific music tracks, podcasts or classical music. There are also “Music and Talk” Shows on Spotify, if you have a subscription:

Rob Deering’s Running Tracks Radio Hour, I think is great.

He also does a podcast on the run with someone else, called Running Commentary.

So much to explore!!!

[StringTheory in reply to CBDB]

Thanks there’s loads in here to inspire! I can see me running from Zombies 🧟 in my new Halloween leggings! 😂 I’ll have a n explore around these suggestions, thank you

[CBDB Graduate10 in reply to StringTheory]

Ohhh… let us know how you get on!

[Susiepaul Graduate10]

Try running naked, as in no tech. You might hate it, but it can also be really freeing, just you and the world. I don't do it often as I usually listen to musiv, but once in a while, it does wonders!

[Cmoi Graduate10]

I dumped all guided runs after C25K as I don't find them helpful. I tried the old podcast version of C25K Stepping Stones, and literally ripped my earbuds out after less than two minutes, as the beat of the horrendous so-called "music" triggered panic.

I tried Nike Run Club, because so many people rave about Coach Bennett. Epic fail. I'm in France, and the first time I downloaded NRC there was nothing available other than some "start running" plan. So I closed my account and deleted the app.

Some months later I found out they'd made more runs available, by translating English language scripts into French and having French coaches read them. So I tried again, but found the style utterly infuriating. Scrapped it all after about a minute, and won't be going back.

I've listened to music and podcasts in the past, but have been running without any audio for months. That was initially due to tech issues, but I actually rather like it.

As for plans, I second the recommendation for the Magic Plan on here. That, and a trail marathon plan (paper-based, no audio) are the only plans I've ever used.

Enjoy your running!

[StringTheory]

thanks all this is really helpful. I guess now that I’ve built up my stamina and confidence I should try a paper based MissUnderstanding or run naked (thanks for clarifying what that was!) Susiepaul

[Yesletsgo Administrator Graduate10]

If you just need prompts I think Garmin running watches allow you to set up things like interval runs, jeffing etc. They buzz when you have to do something, not too intrusive.

I tried it once, it wasn't for me, I like a cheesy coach telling me how marvellous I am 🤣

The NRC training plans all seem to suggest that you do a recovery (slow, easy) run, a speed run (intervals, fartlek, tempo etc) and a longer run (whatever distance feels like 'longer' for you) each week. If you know what you want to achieve this approach really can pay off.

[StringTheory in reply to Yesletsgo]

Thank you. I do like a bit of coaching but I can find CB a bit much. And of course it’s lovely to be told you’re doing a great job and are wonderful! 😂But yes I do like that premise and the Beyond plan on the c25K app is pretty similar it’s a 35 min run, running intervals, and a 40 min stamina run. I guess I’m interested in building stamina and a bit of speed so I can work up to a 10K.

[nowster Graduate10]

I simply have some workouts set up on my watch. I have circular routes of various distances which I can run and do various things on.

With a GPS watch and fixed routes I tend to do distance-based rather than time-based workouts.

Often it's just a simple run of a certain distance: 2.5km, 3.22km, 5km, 6km, 8km, 10km, or longer. Sometimes it's an intervals run (run/walk, jog/run).

I tend to listen to podcasts. Today's two mile run had BBC Radio 4's "Just a Minute" in my ears. That worked out as 5 minutes warm up walk, a little under 20 minutes of running and another 5 minutes of cool down walk, which together matched up to the length of a half hour radio show.

Like Cmoi the follow up C25K podcasts (like Stepping Stones) didn't last 30 seconds before I got annoyed with them.

And then there's parkrun. I never have headphones on when doing parkrun.

You might like to try the Magic Plan (healthunlocked.com/bridgeto... to extend your running time and distance.

Perhaps make up your own plans?

If you're wanting to go faster, perhaps do some sprint intervals: after 10 minutes of jogging to warm up your legs, repeat alternating between 30 seconds of fast running and 2 minutes of fast walking for 20 minutes, finishing with another 5-10 minutes of jogging. When you feel strong enough, swap the fast walking to slow jogging.

[Beachcomber66 Graduate10]

Thank heaven we are all different and like different things!

At first, I thought that some of the CB Nike Run Club stuff sounded a bit cheesy, and it almost put me off the programme completely. I am so glad I stuck with it. Really vital stuff is fed in as you run; the different phases of long runs, running form and the big one for me, increasing pace without increasing effort; what a gift! The latter is really done by feel; it requires thought and for me, it eventually just clicked into place mid run. So this summer I have run new personal bests at 10 miles and Half marathon, my average heart rate on like for like runs has gone down and I have had my longest significant injury free period since I started to run.If you like, there are gold nuggets buried in the cheese, and holding your nose as you dig them out might pay dividends. But, each to our own🙂