new graduate

[laurajza]

now that I've graduated does anyone have advice on how to get my speed and distance going? Is it best just to keep running the 30 minutes and slowly try to increase my speed little by little and then the distance will come naturally? I really, really want to get to the actual 5K distance!

[JoolieB1 Graduate]

I didn't worry about increasing speed but ran on after 30 minutes on a good run day until I got to 5k in 43 minutes

[laurajza Graduate in reply to JoolieB1]

Thanks JoolieB1, that's good advice! I plan on adding a few minutes each week to add distance.

[JoolieB1 Graduate in reply to laurajza]

I found that my legs needed time to settle and recover after graduating. A 30 minute run three times a week is still amazing. My running pattern now is 2 x 5k and a long run (currently 10k) but that took a long time to get to. Maybe try 2 x 30 minutes and once a week creep up time? Injury needs to be avoided at all costs, so aches and pains suggest being careful. Strength and flex exercises on rest days and even as part of the warm up on run days have greatly improved my knees and prevented injury too. I had to take a week off on the way due to shin pains and then later on calf pain caused me re-introduce run-walking but I just found a way to improve carefully. I have chosen to focus on distance increases and not concern myself about speed because I think doing both at the same time would have resulted in injury. The other thing I try to do, is to run on tarmac but also grass to improve all round leg strength and to minimise impact type injury. Well done, you will soon find you ENJOY running rather than slog round

[laurajza Graduate in reply to JoolieB1]

Thanks so much. You're doing amazing. I can't even imagine doing 10K, but 9 weeks ago I couldn't imagine 90 seconds. I am going to continue doing my 3x week runs and concentrate on building from there. I definitely am beginning to enjoy it more, especially the feeling of accomplishment. Still need to lose a few pounds, but that will come as well.

[JoolieB1 Graduate in reply to laurajza]

I lost a couple of stone before I ran but put on weight during C25K, guess I felt I deserved to eat more because I was so active! I rewarded myself with fry ups. Back on it again, running and checking calories and losing weight - still have a stone to go!

[Shivani05 Graduate]

Just keep on running for 30 minutes for about 4-6 weeks. After that you can try the advanced podcasts that work on speed and stamina.

I graduated in April and noticed while I was doing the 6 weeks of 30 minutes running 3 times a week I was getting faster on my own. My body was adapting and I could continue to run for 30 minutes at these (slightly) faster speeds, which meant my distance improved too. I never did the advance podcasts, but many on here do and find them to be very helpful.

[Beccym Graduate]

Park run will help you improve speed and distance. The best thing I have done, that has massively improved my distance and stamina is joined a running club. They are not expensive or even free.

But just running regularly will improve these things. Also don't get hung up with pbs or what those around you can do.

[laurajza Graduate in reply to Beccym]

I live in the US, Chicago, so don't have the Park run's here. However, my goal is to run my first in March in Killarney when I visit Ireland for the first time. That's my motivation! Can't wait!

[runmelrun Graduate]

I always run 5k some days it's 30/32/35/37 depending on how I'm feeling. Get the distance and improve the time

[laurajza Graduate in reply to runmelrun]

Good for you Those are great times. I'll get there one day!

[ju-ju- Graduate]

There are some more apps you can download called couch to 5k plus.... they are fab and I still love using the speed podcast it's fab... the music is by audio fuel which is a lot better! 😎

[laurajza Graduate in reply to ju-ju-]

Thanks, I'll check out some other apps to keep me going!