C25K to C210K

[paulg01]

I completed the C25K last year and am now trying on the C210K program. I found that doing some strength workouts on alternative days helped improve my speed and endurance. There are loads of free workout programs on line but landed on this one ptprograms.com.au. Easy to join, easy to use and free

[Lily4 Graduate]

That sounds good. I completed C25K last year and run 10k once a week but I am still slow even on my 5K runs. I will definitely have a look at this.

[paulg01 in reply to Lily4]

Im no expert when it comes to running I'm more of a plodder. But I found 2 things helped me improve my time and endurance. First building my leg strength by doing power exercises (I got these from the ptprograms) and second going to a sports physio who loosened my hip joints and gave me some exercises to keep them loose. The latter took 1min/km off my personal best after only 3 weeks of physio. I was pretty chuffed. good luck with it

[Lily4 Graduate in reply to paulg01]

Thanks for that. I will definitely look at that, I do leg strengthening exercises at the gym 2-3 times a week but it would be great to have things to do at home too. A sports physio sounds good too and I may well look into that. Good luck

[misswobble Graduate]

I'm doing bridge to 10 k and want to do some stretching and fitness exercise. I have looked at some clips on youtube but they're really hard to follow as they go too fast. I shall definitely check that one out. Thanks

[paulg01 in reply to misswobble]

Im no expert when it comes to running I'm more of a plodder. But I found 2 things helped me improve my time and endurance. First building my leg strength by doing power exercises (I got these from the ptprograms) and second going to a sports physio who loosened my hip joints and gave me some exercises to keep them loose. The latter took 1min/km off my personal best after only 3 weeks of physio. I was pretty chuffed. good luck with it

[misswobble Graduate]

I wrote down a programme last night while tucked up in bed with my cocoa! I am a complete stranger to this sort of thing, eg squats, dips, lunges etc so it's a brave new world for me. I aim to do the exercise at home as gym fees are beyond my means. I have a Sam*ung tablet so gonna use that as a sort of telly. I just want to get fit so I can run for longer, not necessarily faster as I'm not really bothered about times. Losing weight and toning up my old bod is another goal. Gosh a woman's work is never done! I was cleaning my kitchen this morning, trying to incorporate some moves. LOL