I ran the first of week 9's runs today and it was great, I felt really capable. There may be days when it is harder but it was a glimpse into the possibilities..!
I've downloaded the 5k+ podcasts and I intend to stay around the 30min mark (currently I think that's about 4k) until the new year to check my knees are really OK with this, and to gain confidence- I might even get my speed up a little but no pressure.
But then I'd like to aim for 10k (by which I mean an hour or so) and I was wondering if there were any recommendations for podcasts or apps to take me there that won't drive me batty... It's a flaw of mine that I find it very irritating to be encouraged by an app with an American accent and I will miss Laura.
Written by
Saralexis
Graduate
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Hi, I had the same problem and I used Audio Fuel which Laura mentions. My favourite is Polyrunner which has different paces you can choose from all over an hour with or without the DJ. I always do the DJ one which gives you ten minute marks and encouragement in places. Pick a slow speed for longer distances and a faster one for a 5k would be my suggestions
Maggie, could you explain to me more about this Audio Fuel thingy? Polyrunner? Is it like an app? Where do you get it? And how do you operate it? I am completely utterly ignorant of technology and my four years old grand daughter is not available to show me. I haven't got an iPhone so whatever it is has to go on my iPod.
I came across audiofuel on the c25k+ podcasts - I think of it as a cross between a dj and a metronome. The music is meant to pace your running. I tried it but it was a bit too prescriptive for me...
Actually RCR, I seemed to remember someone mentioning it to me on this forum when I was looking for music with a good beat. I thought it was more heavy metal and not my style. I will check it on iTunes. It looks like I can download it for free, or some of it anyway.
Hi, I went to the website for Audio Fuel. I am rubbish at tech stuff too or I would be able to put a link on here! There are different bundles and I bought a couple but I find Poly runner really useful for me. i work full time and so I can pick how long I have time to run and it tells you every ten minute period and reminds you to relax etc. I downloaded it then after a bit of fiddling about managed to add file to library on my ipod. I see other comments here that they didn't like it but for me it is the closest thing to Laura! Good luck M
Ooh! Only 2 runs left before graduation! It's good that you already have a plan. I'm afraid I can't help you with apps as I didn't/don't use them since graduating. Good luck and happy running
Same here, tried one but just doing my own thing feels like freedom and my worry that without a programme I wouldn't run, came to nothing. I hate rest days and can't wait for my next run - just running 5k each time and if I feel amazing, go a little further but making sure my legs recover ok
I can only share my post grad experience. I was worried I might not run without a programme to prop me up so went straight into Zenlabs 10k (as. 5k grad it takes you to week 9 which is 4 X 10 min runs with a walk break)! It is an excellent programme but within a week, my knees were sore and I knew I had to allow myself to settle rather than push on again so soon.
Managed to continue to run X 3 a week and graduated around 9 weeks ago now. Started with 3 X 30 mins, progressed to adding in a 5k, then 3 X 5k and now if I am having a good run 6k. I am just seeing how my legs are and then how they recover after a run. Going to settle now at 3 X 6k if I can but if I feel great, will see how it goes.
I hadn't realised how going from non running to C25K was going to challenge me and was over confident but listened to my legs and took care of them.
Even 3 X 30 mins a week is fantastic, 5k will be challenging for a while but if it starts to feel easy, just maybe add a little. The recommended maximum weekly increase is 10% so even going from 30 mins on week 9 to the 10k recommendation of 40 mins is more than that and I was not ready at that time for it.
Will depend very much on your own fitness though. Keep us posted. There is also a 10k forum
It's important as people have said to do 3*5k runs for a while to get comfortable with them. Then on ONE run each week extend by 1k. I found it good to do a parkrun once a week (nice and slow some weeks, a bit faster other week), and the third run I mixed up with intervals and hills. Try to find time to do some squats and lunges which I found really helped with distance, not so much speed.
That's my plan - I'm going to stick to around 30mins till after Christmas, maybe a bit longer - until it doesn't feel like a big deal. But I would like, at some point, to head towards an hour and ideally I would have done it with Laura... since that isn't possible I want someone who doesn't annoy
The 5k+ podcasts look good to transition into running regularly and that's what I'm going to start using next week.
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