I have now graduated from the 5k programme and I am stuck at a fork in the road, I was hoping the amazing people on here could help. I have an app that helps with pacing and from what I have read, it's the best way to run once you can achieve 5k. Lots of sprints and interval running and a nice long gentle run at the end of the week. But, and it's a big one, I also have bridge to 10K and that's my next goal. Do I start working towards 10K or do I work on my pacing for a while?
I have my first 5k race next month and really want it to be a good one. Help!! And thank you in advance 😊
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beckied
Graduate
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Depends entirely on how you like to run. It's your choice to try for faster sessions or further sessions. You know yourself best. But variety in the types of runs you do can keep motivation up.
If it was me, and my first 5k is next month I'd focus on that. Maybe add one interval or fartlek session per week to add some speed and some variety. I love playing with speed.
Thank you for your reply. I am a bit of a speed nut too 😄, so I was thinking it's probably better to mix it up and add some pace work rather than distance. Once my 5k race is done I will start to progress to 10K and just keep it as varied as possible
Fartlek is a Swedish word. It basically means running long distance with butts of sprinting, in order to boost your running distance and overall speed. I think 😄
It is Swedish for speed play. In essence during your run, you choose a target........say a tree or corner etc, and run a faster pace to that marker, then you jog until you recover. Then similar again. The distance doesn't have to be the same each time (but it can be if you want, say between lamp posts). Equally the speed doesn't have to be the same each time, you could run flat out, or just faster than normal but not a sprint etc. You can do it in a group with different group members identifying the marker and the speed........hence speed play. I do it between lampposts or trees in the park sometimes. It paid off last week when I did a flat out (for me) sprint at the end of my Parkrun .........and just got under my target time by 2 seconds ! 😃🏃🏼♀️🏃🏼♀️🏃🏼♀️🏃🏼♀️🏃🏼♀️ Good to see you back on the forum curlyann 👍🏼
All I can say is if you go for 10K, don't run too far too soon, make sure you keep the 10% rule in mind. Inceasing your distance by a maximum of 10% per week. I would do a mixture, build up your speed on your 5K and work towards 10K, but SLOWLY! Good luck and enjoy!
Consolidating your distance for a few weeks is good practice, as is having a total break from running every few months. As a new runner better general condition will improve speed and from my experience, increasing distance will do this, as will intervals and hill work.
I know I haven't answered your question.........But that is the joy of being a runner, the choice is yours.
Lol, I think I know what you mean! I think I am going to add some sprint work during the week and on my long gentle weekend run I will slowly add distance
Some people are speed runners and some are distance, there is a smaller portion who are both. The real decision on distance comes after 10km. But up until you reach 10km and over you need both an increase in distance and speed as you progress, it's the one thing a lot of us forget as we move on. The best plans are mixed with slow run, hills or intervals and distance over the course of the training plan. I am a slow runner and it took me ages to learn to be able to do a slow run and a fast run, I was a one speed girl so when my training plan was asking for that I was a little lost. I would say if you can get that basis of different speeds before your fist 5km I would go for it as it will make sense to a lot of future good 10km training plans. The most important thing as people have said is have fun and enjoy it.
I have never been a distance runner, always speed. So I am still very much learning to slow down and take it easy. I am keen to do it tho, I would like to take on some long distances in the future
Are you using an iPad or phone or laptop, desktop? I have found that I can only edit my photo through a laptop or desktop. On the top click under your name and go to profile then click edit profile and click on your picture it should take you through the process.
Spend a couple of weeks consolidating at 30 minutes. If you can, just enjoy running! As everyone else says, definitely don't push too much too soon, take it slow. You have your whole running life ahead of you to get faster and go further, there's no rush.
I was picked up a niggle in Week 9 - I was devastated that my graduation run would be put back (ended up only resting 5 days or so, not too bad at all) so had to remind myself that graduation run was just one run in the grand scheme of things. I was looking at it as the end but really it was only the beginning! Keeping that in mind helped a lot to not put too much pressure on any particular run. There'll always be another run to follow!
I was similar with my thoughts about the graduation run. I had in my mind that it was the end, then when I came round to the first run on my own I realised, it's just the start, the base to build on. Just slowly working out what I want to do the most and how to get there. I am still running though and loving it!!
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One year runniversary and noooshooooos!
