Although I don't use the NHS podcasts, I do use the RunDouble app which is pretty much the same programme. Because I originally started running in my lunch hour I went with the timed programme (working up to 30 mins of continuous running); now I mostly run in the evenings.
The question is where to go from here. I currently run to a playlist of songs around the 150bpm mark. I was thinking about maybe doing three runs a week: 1 day at a faster pace (my 155-160bpm list), going back four weeks or so on the timed programme; 1 day 30 min run; and 1 day set distance run (I can currently run about 2.5 miles in 30 mins, so probably aim for 2.75 miles in the first instance). Do this for two or three weeks then increase the time of the first run and distance of the third run. Or should I just move over to the distance programme and build up to the full 3.1 miles that way?
To be honest, I'm just thrilled to be in a position to ask this question as I wasn't sure I'd ever get to this point! All thoughts gratefully received.
Written by
hose1975
Graduate
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My dad ran for years and he would have done something similar to what you are suggesting. A normal run, a short one to work on speed and a longer run. Well done
Congratulations on becoming a runner. Isn't it great!! The recommended increase in running duration or distance is 10% per week. This is best achieved on one run, while your other two runs stay approximately the same duration, but you can use one to work on speed and the other just a gentle consolidating run. The exact pattern depends on your goals. It is good to have some short and longer term targets after graduating, to help maintain the challenge.
Congrats and well done on getting in there early with planning your next step. You sound ready to take on a next step or challenge.
First a question, have you asked yourself what’s your next priority? Is it keep running, challenge yourself by time or distance, running for health, run for the social side, take the dog for a blast in the park, explore your surrounding area on foot, enjoy nature, build a programme to keep you accountable etc???
I’ve asked the similar question as I want to get back to running 10ks. That helps a me achieve all of the above. I read in a run training programme to get faster at 5k you’re encouraged to train at 10k programmes.
I love the idea of you running to faster tracks that you mentioned. Is that because you want to get faster? Try to pick one track mid training run & use the chorus to increase effort levels to 3, 4 out of 5 then recover during the verses at 1 (walk) or 2 (just about fast walk/jog). Eventually I’m doing easy 3 then pushing hard at 5 on the chorus.
Then when I can a few weeks later flip it so the effort is during the verses! Basically a farlek - term I’m running which means run harder and ease off.
My suggestion don’t start sprinting or going hell for leather straight of the bay, warm up and build your challenges up so your body is ready. Of course try it to see what it’s like in short bursts if you feel ready. AND UNDER NO circumstance run to how someone else’s feels, recommends or perceives you where you should be. That’s a fast route to injury or loss of motivation.
Looking forward to hearing how your next 3 weeks are going!
I’ve joined the 10k group here on the forum for motivation and received some good advice to consolidate around 30 min mark for a bit. So I’ll focus on getting my 5k to 30min and it being comfortable. To do that I’ll run 3x a week, 3rd or 4th run will be Park Run, strengthening & conditioning, foam rolling or massaging my legs, up my water intake!! That’s enough on my list
P.S. you don’t have to have a high volume of mileage to get faster or hit longer distances. Little and often is just as good.
I completed a Cambridge half marathon a few weeks ago and used one of my C25k runs as my training and walk ran the remainder. I’ve never had so much fun on a half marathon. Plus my recovery was minimal!!
Cambridge half marathon 2023 outside Kings College stopping for a photo
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I graduated today!!! 
What next?
Graduated C25K
What level of "fitness" is required to start C25K
