Post run feedback on yesterday's advice... - Couch to 5K

Couch to 5K

134,088 members159,459 posts

Post run feedback on yesterday's advice...

Mochta profile image
2 Replies

A huge thankyou to everyone who gave me ideas to try and improve my running on this thread:

healthunlocked.com/couchto5.......

Today it was 4 degrees and blowing a hoolie - I was the only person out running around the lake. I ditched my ipod with its comforting beat and tried to run really really slowly. At the finish of the 6K I still had a jacket on (unheard of even in the snow I'm in a sleeveless top after five minutes!) and my breathing was as if I had been walking very briskly not running. I did have some discomfort in my thighs (now gone) which I've never experienced before but the run was really easy. I've got a different 6k route on Friday which is not flat so I'll try the slow running again and see how I get on. I might by then have the courage to time my slow run!

With regard to the 80/20 not sure if I should do 4 slow 6k runs then a fast 6k run or do 40 minute runs where the first 32 minutes are low intensity and the last 8 minutes are at high intensity.

Once again thanks for all the advice.

Written by
Mochta profile image
Mochta
To view profiles and participate in discussions please or .
2 Replies
Tomas profile image
TomasGraduate

Excellent. Glad you had a good run and finished with good breathing.

If I were you I wouldn't overthink the 80/20, it's just a rough guideline and the chap I mentioned yesterday tweaks the stats that he quotes in his book to claim that 90/10 or 70/30 is really the same as 80/20. I think the main point is to do significantly more easy than hard and always be fully recovered before the next hard run.

If you mix hard and easy on the same run, do as you suggest and have the hard at the end; if you start by doing hard, then chances are the remainder will feel hard even if it's a pace that is normally is easy. Also, if you do intervals, count it all as hard for the same reason.

Given what you described yesterday I would warn against attempting 6 km fast in one go just yet. I think it would be too much for you. Why not try some fartleks, some intervals or, as you suggest yourself, a mixed run where you start easy and finish hard.

Good luck, and happy running :)

Mochta profile image
Mochta in reply toTomas

Thanks Tomas - funny how you need the confidence to run slowly! I'll see how I fair on Friday with the hilly in parts run - I'll be well chuffed if slowing down gets me round that one with ease :)

Not what you're looking for?

You may also like...

Advice on Post-Grad runs

Like the vast majority of graduates, I did not finish the programme being able to run 5k at the end...
JanB76 profile image
Graduate

A Slow 6k and post run Breakfast

Having my post run breakfast of spinach omelette and coffee - without chips @[1340890] 😁. Well...
Birdlady64 profile image
Graduate

Advice needed : on W8, but have signed up for a 5K run on Sunday

I would be really grateful if anyone could advise me what to do. I've just done W8 run 1 - and like...
Athenian profile image
Graduate

W10 R1 - no sorry, first free post graduation run

I put a bit of thought into this run, my first after graduation and another early morning run. I've...
JaySeeSkinny profile image
Graduate

Post graduation run 😆

Well today was my first run since my graduation on Wednesday. Have to say it's the first run in a...
Niknok01 profile image
Graduate

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.