Question for C25K graduates now doing longer runs.

[Bazza1234]

The ultimate goal of C25K is to get us running 30 minute non-stop runs. And I guess that for anyone who has achieved that, they would not really need to employ further Run/walk techniques to run any 5Ks that they eventually do. Possibly they could also go on to run 10Ks non-stop, building their non-stop running times even further ??

BUT -- for longer distances, half marathon and marathon, for me at least , I could not conceive of NOT using run/walk technique. But, like everything in life -- everything has it's good and bad points - and everything has a price. Run/walk has great benefits -- but it is also seductive and insidious. If I and my body gets used to doing 2/1 ratio over long distances, does a psychological imperative develop in the runner to ONLY do this - or does the runner push on to more demanding ratios. ?? I have been following an American man who, over a year , trained using very short run/walk ratios to finally enter a marathon. he has subsequently gone on to running more marathons - but as far as I can make out, continuing to use these very short ratios (around 30secs/30secs)

All theoretical for me at this time -- but am looking ahead -- and would like to hear from C25K graduates as to their thoughts re this.

[swanscot Graduate]

I think it's possible to do both. The majority of my running is non-stop running - up to half marathon distance at present. I've entered HM races and wouldn't dream of wishing to slow to a walk at any time during the race (unless it was very hilly) as my steady HM pace is faster-and sustainable for that distance-than walking. On the lead up to a race most of my running is 'training' so is continuous running,

However, I also like to do trail running and last summer I did frequent runs through the pine forests, over moorland, around lochs, or along river banks, on rough and steep terrain. On these runs I sometimes slowed to a walk: when crossing burns, puffing up steep hills, on loose ground, when checking the map or taking photos. These were not set run/walk intervals, so not really the same idea as your planned run:walk sessions, but they did not feel too disruptive. Also they did not make me wish to walk during my 'routine' (shorter) road running sessions.

So far my trail running has been up to about 3 hours, but I'd like to stretch that this summer and am thinking that I might try run:walk. Not at short intervals; I think that would be disruptive to my rhythm. I thought maybe 15 (or 20 mins run; 2 mins walk. When hiking we regularly walk for up to 12 hours (with breaks for food and drink) and I would be interested to see how easy it would be to try to go up to 6 hours running:walking.

Between attempting these long off-road runs, I'd also continue my usual short road runs with continuous running.

[notbad Graduate]

I'm doing no where near the distances of swanscot, but am building up to 10k again (did this last year) and although there is a run/walk programme out there (bridge to 10k) prefer to run continuously. For me I don't like the breaking of rhythm that walking breaks have, at least for this distance, although it might be different further. I have seen people run/walk with good effect, so horses for courses - the old 'listen to your body' chestnut.

[swanscot Graduate in reply to notbad]

Oh you've reminded me of the B210K podcasts. I didn't like them at all and gave up after two attempts because I found the walk breaks every 10 mins disruptive to getting 'in the zone'. Mind you, that was on the road; off road running is different.I can see this will need a bit of 'try-it-and-see' to find what works best.

[Beek Graduate in reply to swanscot]

Hi swanscot! That's what I want to achieve. I've never found 'the zone'.

I've been using the stamina, Speed and Stepping Stones - all of which I quite like. I will allow myself to walk if my muscles feel crampy. (Only happened once)

Are B210K different pod casts?

[swanscot Graduate in reply to Beek]

Bridge to 10K are podcasts that were produced (at some time) by running coach and writer, Samantha Murphy. They were uploaded by someone at to a cloud, and are often quoted as a good 10K programme. However, I didn't like them and they are contrary to the advice given in many 10K training plans, including that given by Samantha herself in her book. She does not share them on her website, so I often wonder if it's not something she'd endorse now...?

[swanscot Graduate]

Or on second thoughts I may stay with my current off-road running 'method' of listening to my body and responding to the terrain. Run when I can, walk when it's wise The problem with a set run:walk would be not responding to the terrain. .It would be frustrating if a scheduled walk came on a lovely flat (or downhill) section and the run was on a hill. In this part of the country there WILL be hills that need to walked up and there will most likely be water to cross, or awkward terrain, where's it's prudent to walk to avoid turning and ankle. Not to mention big, hairy beasts to avoid.

swanscot.wordpress.com/2013...

[Bazza1234 Graduate in reply to swanscot]

Yes -- I have read recommendations to "walk up the hills, run down the hills and run/walk on the flats". I did try that once over a 7 klm very hilly route and it worked well. But at this time , I am sticking to the schedule and doing so on the flat. Have found a flat 5K route. But we are about to leave on a 2000 Klm camping trip ( in our old converted bus) around Southern Australia - so to continue the next 4 weeks of the programme I will have to remain a little flexible.

I am quite confident that I will reach the immediate ultimate goal of running for 30 minutes - and have a feel now for how to tackle the "post C25K " future, with a medium term goal of finishing the 14K Sydney City to Surf race in August. Don't know what lies after that because Summer will return then .

[ju-ju- Graduate]

hello!! I generally run all the way for a HM distance, but I do vary my pace...every few k's I will give myself a a slower one if I need to recover, or just take a downhill. Silky Steve says that alot of marathon runners take a walk break every 15 minutes...Also, if I break to a walk I lose my pace and break the zone!!!! Not sure thats any help at all...sorry!!!