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I've just managed to complete a 5k in a snail pace of 38 minutes - I would like to get quicker and perhaps do the 5k in 30 minutes - well I can dream. I would also like to build up my pace, stamina and miles - apart from the 10% rule.

Any good written plans that I can follow - I didn't do the couch to 5k podcast but just used my cheesy music and a watch. Any help gratefully received as I need a bridge to 10k but in a written plan.

thanks darlings x

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  • You can get a personalized plan on the Asics web site. You input your info and objectives and get a plan. I haven't used it yet but am considering it.

  • Hey I'd be proper chuffed if I could do that ! Well done :)

  • Get on the c25k+ podcasts. I've been mixing them up to suite me and getting faster and further all the time :-)

  • Fantastic I will take a look at the asics plan thanks guys. John I've not been using the podcasts as I just tend to plan a route and run. I find if someone tells me how far I have gone I tend to get more exhausted - all the mind I know. lol

    I must prefer planning a route via mapmyrun and then just using my ipod and just running. x

  • NHS C25K podcasts don't tell you how far you've gone though.... the focus is all about time and nothing whatsoever about distance. There may well be others that do but not our Laura!

  • I wouldn't know as I never used Laura lol :) decided just to do it with the paper timetable. It's time that would be the problem - I seem to run better on the programme when I didn't know how far I had got ie in time. and it worked for me. So glad I done it and still a great programme

  • Hi there. First of all, well done; 38 mind for 5km is a good pace already. Secondly, when I graduated I was much slower but actually built up speed quite quickly and I am sure you can too. A couple of things helped me. 1. Interval training. Add in some short sprints eg between 2 trees or lampposts. Aim for around a 30 second sprint followed by 2-3 mins of steady running and repeat 4-5 times. You can build up the sprint distance and the number of repeats over time. 2. I added in some 'faster' tracks on my playlist which really seemed to help. A couple in the middle and a couple towards the end gave me that extra burst to get my average speed up. Good luck.

  • Hi there. First of all, well done; 38 mind for 5km is a good pace already. Secondly, when I graduated I was much slower but actually built up speed quite quickly and I am sure you can too. A couple of things helped me. 1. Interval training. Add in some short sprints eg between 2 trees or lampposts. Aim for around a 30 second sprint followed by 2-3 mins of steady running and repeat 4-5 times. You can build up the sprint distance and the number of repeats over time. 2. I added in some 'faster' tracks on my playlist which really seemed to help. A couple in the middle and a couple towards the end gave me that extra burst to get my average speed up. Good luck.

  • Thanks sprynn perhaps it made me think I was a slow snail as it was suppose to be a 5k in 30 minutes as I would have never done that. Fantastic I will add some sprints into the lampposts on our cycle path - I use to run for my county in the 100 and 200m :) I've put some faster tracks on my ipod - I found firestarter by the prodigy was good!! lol Thank you so much for your help.

  • What's slower than a snail? That's what I must be, did my first 5k the other day - 46 mins...38 is pretty good I think.

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