Couch to 5K

New PB :)

I took 2 rest days after my 18km run on Sunday. That was a new distance PB for me, long and slow :)

So this morning at 6am I decided to do a run with the 35min stamina podcast.

From the start my landmarks were coming up earlier than usual with respect to Laura's remarks :) so I knew that my pace was quite good. When I completed the 35 minutes, and stopped Mr Garmin, he said I had two new personal bests 1mile and 5km. 5km in 28:33 that is about a minute better than the last 5km PB which was several months ago :)

I'm really enjoying my new routine, as suggested by Slow_Rob ( ie only one long run per week ). I feel able to run further and for longer at the weekend, and I'm enjoying the shorter midweek runs more. So thanks for the advice Rob :)

Happy Running everyone :)

19 Replies
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Wow - 28:33 is speedy - well done!

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Thanks Steve_L. I think that limiting my weekday runs to 35 mins is really helping. Also the intensive stretching that I'm now doing after each run.

Before my injury, running 10km or more on weekdays, I feel sure now that I was not fully recovering between runs. I also am sure that I wasnt stretching enough, as I was always getting twinges in ankles and knees during the run which I ignored.

Doing a long run at the weekend with no thought at all about speed I'm finding really nice too. Prior to the 18km run on Sunday, the longest I'd managed before the injury was 14km. So adding 4km with no ill effects is really nice. Running gently and just relaxing and taking in the scenery is so pleasurable too.

I shall leave forcing the pace for the short runs in future :)

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Wow, sounds like you're doing really great. Congratulations with all the PBs (28:33, respect!), and well done on adding the variety to the training as well.

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Thanks Tomas

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Well done Zev ! Sounds like you've got it pretty well sussed to me ! :-)

Congratulations on your PBs too , I am really pleased for you xxx

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Thanks Poppypug

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WEll done Zev. Long, slow runs are just lovely aren't they compared to the shorter, fast and furious ones

All grist to the mill though and great if you can do them. Look after that body and pace yourself.

Have fun!

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Thanks MW :)

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Excellent result Zev, you're doing SO well, seriously impressed :)

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Thanks Aliboo :)

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Hi Zev :D you are to kind , you are the one doing all the hard work there :) so pleased you are out there enjoying you running and putting in the KM's

really really well done on your PB's distance and times , hard work really does pay off !!

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Thanks Rob, how are you doing these days. Are you recovered from your injury ?

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Slowly getting back to it.Started back at week4 llast week :-)

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Oh that is great news that you areable to run again. I've really missed reading your progress reports. I look forward to reading your posts as you get back up to speed.

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Thanks Zev :) I look forward to be able to write more :D

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Fantastic work Zev. Sounds like we have quite similar philosophies.

Coincidently I am aiming for 28:30 at Parkrun on Saturday which would also be a one minute improvement on my current PB.

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Thanks Dunder. Good luck for your ParkRun. I like ParkRuns, I try to fit one in whenever I visit Blightly. :)

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Gotta love a PB, you'll be high on that for weeks! Congratulations!

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Great time Zev and a great post. You've obviously found what works best for you :)

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