First post grad run this morning in the rain. (I like rain... no teenagers around ). I was wondering if all the newly found determination, stamina and enthusiasm would have disappeared ? Nope! legs still moved, lungs still breathed, still had fun ... plus a pb time.
A question for senior graduates please: I know I need to consolidate first, but my goal is to try and run 5k in 35 minutes. What is the best way to approach this? Increase running time to 35 minutes (and hope I go further) .... or increase distance to 5k (and hope I decrease time) ?? Thanks
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runlikeagirl
Graduate
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The teenagers get friendly... when I pass them now, either on my way down to the fields, if I am late going out, or more usually when I am heading back, they wave and say hi! Got used to seeing this strangely clad old thing whizzing around
Well... Keep doing lots of runs and vary your distances, to suit.. then hit the C25K+ podcasts I did each one three times.. one week Stepping Stones x 3, On week Speed..( l love that) , x 3 and one week, Stamina ( my favourite).. x 3.... loads of us mix and match and still use them...on their own or within other runs, you can have fun and suddenly you realise, distance and speed are increasing... and it is great fun!
I would aim for 5k by extending distance a tiny bit for one run a week at least. When you get to 5k see what your time is. Then consolidate the 5k by running it at least once a week. Alongside that try an interval run once a week (you could use C25k week one but run faster/ run slower intervals), or one of the 5k+ podcasts but these can be challenging so build slowly. Also, do a 3k or so weekly varying your route to incorporate some inclines/ hills. Again build hills slowly.
Your weekly 5k time should improve as you build stamina due to becoming more used to the distance, the interval work and because you are building strength from hills.
I would say that if you have a parkrun anywhere near you, then register, with NHS C25k as your club, of course, and give it a go. Most people love parkrun and find that their best times happen there, in the gently competitive but hugely supportive atmosphere.
To really develop speed, I believe you need to to just keep running a good mix of runs, as suggested above and slowly your speed will develop alongside your strength.
I've actually been doing the programme on my local park run route so yes, I have my beady eye on the parkrun and will pluck up the courage very soon IannodaTruffe
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). I was wondering if all the newly found determination, stamina and enthusiasm would have disappeared ? Nope! legs still moved, lungs still breathed, still had fun ... plus a pb time. 
Today was a very special day
Finally 5k but...
And I thought it was just the wind..
It was all going so well!
Roseabi’s Bridge to 5K plan!
