More exercise please?!

[Mouseywheels]

Hello everyone, I am new here...finished the couch to 5k a month or so ago although I'm  still chasing that elusive 5k in 30 mins, I Just cant get there! Anyway I run for 30 mins 3 times a week and I was wondering what alternative exercise ( if any) people do on rest days?? Thank you!

[PurpleWizardry Graduate]

I've been running since November last year.. a 30 min 5k is elusive for me as well...  am now up to 10k but it takes me an hour and 20 ish to do!! Interested to hear what others say!

[JoolieB1 Graduate in reply to PurpleWizardry]

I felt I wanted to increase distance rather than speed!  I have done 5k in 34 mins but not trying to get faster, just allowing it to happen naturally.  I have also managed 10k (in 1 HR 14)!  Not super speedy but at 52, it's a miracle LOL.  Most important thing to me is staying injury free

[JoolieB1 Graduate]

Why r u chasing that because although some people reach it, not everyone does?  I graduated 35 weeks ago and have just allowed my speed to grow as it has felt comfortable.  I started out at 43 mins on my graduation.  Maybe keep ur speed the same and run until u reach 5k rather than trying to squeeze it into 30 minutes?  I now do 5k in 34 mins and have run 10k many times.  I think forcing speed is most likely to result in injury

[PurpleWizardry Graduate in reply to JoolieB1]

Agree with you, JoolieB1. I was keener to build endurance rather than speed, it opens things up far more for me, esp joining in what my club does (apparently we are off for 6.5 miles today. ..arggghh!!). I'm 56 so am with you on the avoidance of injury too!

[PurpleWizardry Graduate in reply to PurpleWizardry]

Ps how do you get 'graduate' to show up next to your profile pic, JoolieB1?

[John_W Graduate Ambassador in reply to PurpleWizardry]

See the links on the right hand side of the page

[PurpleWizardry Graduate in reply to John_W]

I have it now! Yippee 😃

[JoolieB1 Graduate in reply to PurpleWizardry]

Admin did it for me when I graduated, put it on the monthly post x

[Ullyrunner Graduate]

Over two years after graduation I have still never run 5k in 30 mins but regularly run the distance. Never going to be speedy apparently!

On rest days I do Pilates, tai chi, swim and try to walk outside for a couple of miles each day. Now that the weather is improving, I shall be getting the bike out.

[PurpleWizardry Graduate in reply to Ullyrunner]

The fastest I've done it in is just over 34 mins... So there could be hope for an over 55er like me! 

[GoogleMe Graduate]

There's the NHS Strength and Flexibility podcast programme - more Laura!

[runner56 Graduate]

I tend to do weight bearing exercise on rest days free weights, walking the dog). The older you get, the more important that becomes

[Jojosinc Graduate]

Aerobics was what I did before running and still do, (it's a giggle, well I'm lucky my classes are) then I went a bit daft. I do one RPM spin class (supposedly giving my knees a break!) and a "bums n tums" and a body pump class. I'd say strength workouts to build the muscle can help you run faster. I never thought I'd start "chasing time" but it gets like the  next goal. When I graduated I was doing 5k in 35mins. Last Thursday I did a PB of 5k in 26:54. I'm not sure if I can go faster because I do want to keep it fun and that's the point, do it because you enjoy it no matter the distance and time, as long as your doing it, it's all good! 

[Shivani05 Graduate]

I do this workout at home once a week: toneitup.com/workouts/tone-...

Once I graduate I'm also going to add swimming once a week. Taking it easy right now because I'd like to graduate (next week!) injury free.

[miss_august Graduate]

I usually do some yoga on rest days. My actual yoga class is a Tuesday so if I arrange my runs properly it means I can do yoga on Tuesday and Thursday and if I run on Saturday morning I do some in the afternoon or evening. But then I love yoga

[AliJelliBelli Graduate]

I do a zumba DVD on rest days. I think it's good because it's such a different set of movements to running. 

I'm also chasing the sub 30 5 k. Currently do it in 31:07, having graduated back in December with a 34. So, slow progress but getting there!

[Hidden]

 I wouldn't go chasing it to hard , as others have said some don't achieve it but prefer to concentrate on endurance and stamina.

Lots do various classes,yoga,cycle,swim and walk anything low impact  

[Rignold]

I do a little trimming circuit every evening of Kettlebell swings, goblet squats, plank, sit-ups, back bridges plus a bit of practice of whatever I am weak at at the time - at the moment I am working on handstands. Weightlifting practice twice a week and an hour of Crossfit Monday to Saturday. Sunday is rest day and I generally do nothing much apart from the circuit. Walk the dog up the Tor, play football with the kids but no formal exercise.

Reading your post, I would say just stick with it. You are only 4 weeks out from graduation. Just because d'you have not achey even your goal in 4 weeks does not mean you will not get there. Progress takes time. You need to think in terms of months, not weeks. What is your 5k time at the moment?

[rob_mac_65]

I walk a few times and that is about it but that is with my kid's.

I can do 5k in under 30 though but I do find it tough although I have been a runner/jogger for ages.

I seem to be able to go quicker when it's above 15c though its easier when it's warmer so see how you go when it's warmed up.

It's around 9:36 a mile you know

Distance     Time     Avg Pace     Calories     Elevation Gain

3.12            29:26       9:26                424                 3Meter's

mi                h:m:s     min/mi               C                        m

[secan Graduate]

I walk about 8km every day (both running and resting days) and I am now adding some strength and flexibility workout (nhs.uk/LiveWell/strength-an... during the non-running days.

[Thomasina Graduate]

Hi, I do understand. I graduated boxing day last year and knew I didn't want to run further but I did want to run faster. 5K in under 30 minutes was my goal too. My  graduation park run was 36.5 and I did it last week in 29.52, first time under 30. I only run 3 times a week. Once on a treadmill (5K) at the gym where I also bike, handbike and row. Once on my local streets running about 5.5K and once at parkrun through the local forest. All other days are rest days so apart from walking the dogs that's it. To run faster I use the gym to increase pace.  I used to run at 9km/hour and have upped it gradually and now add 0.1 per week and am up to 10.4.  I try not to run much further than 5K as I read you should not try to increase speed and distance together.

I always run faster if I have had 2 rest days or even longer. Enjoy the rest days and don't put yourself under any pressure on them. Speed will come so good luck on your under 30 minutes.

 

 

[parcelqueen Graduate]

on my rest days i do kangoo jumps ,,absolutly love it ,,i do it on sunday mornings and thurs eves ,,great cardio workout 

[diamondgirl902 Graduate]

Hi Mouseywheels,

I do weighted hula hooping whilst listening to music.