A bit lost ...

[runlikeagirl]

I graduated about four weeks ago and have stuck to mainly three runs a week. I've ran 5k a couple of times and it was a bit too much of a challenge and now the result is I've lost the plot! I'm not sure how to progress from here as I seem to get stuck now at 20 (not even 30) minutes recently. (It's not trying to be too speedy as I've not got any faster). Any ideas as to what's s going on and how to progress? I'm not sure whether to focus on increasing distance or just go back to time increase and I don't seem to have a strategy. Thanks!

[Rickne Graduate]

If i was you id try something else to compliment your running. Try rowing , cycling , weights or even different running plans. Interval training etc. Running alone won't help you improve.

[Rickne Graduate in reply to Rickne]

I dont think ive done a 30 min run in a few weeks now sticking to other options to build strentgh and stamina.

[runlikeagirl Graduate in reply to Rickne]

Are you still running three times a week?

[Rickne Graduate in reply to runlikeagirl]

I work out 3 times a week . They don't always include runs. I do 20 min fat burn runs , 30 min cycles and 30 min rows . And mix it up each session. Working in some weights too which i also do at work. Just running isnt really my goal. C25K gave me the kick start,

[runlikeagirl Graduate in reply to Rickne]

Has your running improved as a result of the cross training or is it all part of a general health improvement? so not really a focus on running per se? Thanks for your response btw .

[Rickne Graduate in reply to runlikeagirl]

I haven't run outdoors yet but I have my reasons here. I'm doing alot of incline training to get used to hills. Weighted too. So the idea is that outdoor runs in the end feel easier that what I'm currently doing. I've lost weight doing this too so fingers crossed come July I can up my pace.

[runlikeagirl Graduate]

Yes I need to do some incline training definitely food for thought. Thanks 🙏

[davelinks Graduate]

Take a break, maybe no running for a week or 2, or just run either 3k a few times a week, mix it up, the thing is you try and run 30mins 2 or 3 times a week, you don't have to keep trying for 5k,do some crosstraining on any of the rest days, cycling, swimming, or other aerobics, try to do excercise every day even walking, keep busy, remember, keep stretching and try strengthening the core & legs it's all beneficial to improvement in running. Have you tried Parkrun or a virtual run for motivation?😊

[runlikeagirl Graduate in reply to davelinks]

Hi davelinks If I take a break I'm afraid I might stop entirely..!!! I think I might try to go back to 30 minutes slowly and build some minutes back on plus maybe a technical incline run on the treadmill... see how that goes. I was doing yoga so I should go back to that..

I think it was Park run that (personally) didn't agree with me !!(always a contrary one!) it actually felt grumpy and competitive where I was!

Edit. The marshalls were great and chatted to some friendly people at the start

[GoogleMe Graduate in reply to runlikeagirl]

Yeah, I think you are right, it is too soon to take a break, you are still consolidating - you have to find your way before you can lose it, if you see what I mean.

I don't do any of these communal runs (well, not so far). They are not an essential component of being a runner and just because the majority get a lot out of them, doesn't mean we all have to do them.

Are you listening to anything when you run? If not I'd suggest trying one earphone and something spoken word that lasts longer than 30 minutes (so a podcast or audiobook) The time goes by faster, even if you don't!

[runlikeagirl Graduate in reply to GoogleMe]

I think I'll go back to park run when I can run 6k reasonably comfortably (rather than 5k being my stretched upper limit). I might get more fun out of it then. I do miss the straight and narrow of the 9 week programme though. Life was so simple in the 'good old days' !!

[Oldfloss Administrator Graduate]

Okay... you have done some 5Ks and few more runs... now time to shake it up a bit

Different routes... different distance.. a 3 K a 5 K, a 7K.. slow and steady and stop when you have had enough... try a long leisurely, see how far you get or want to go, run... try Strides.... great fun!!

strengthrunning.com/2012/10...

I did intervals, strides and even ran backwards Yes, completely loopy!

I still, before the 10K revisited plan tended towards a speedy 3K ( using the C25K= podcast Speed)... and then a faithful five and then on Sunday a longer run! Getting back to that now

Cross training on rest days help and I have been using Honolulu Trainer's Strength training!!!

youtube.com/watch?v=qoxqZXZ...(Not working as expected?)

Maybe have an experiment and let me know how you go ? x

[runlikeagirl Graduate in reply to Oldfloss]

Thank you Oldfloss you're always such a support. Will read, absorb, give things a go and report back 😘 x

[ju-ju- Graduate]

What about doing the C25k plus podcasts. That will give you a structure and focus. Or start by adding 2 minutes or so to your 20 minute runs?

[runlikeagirl Graduate in reply to ju-ju-]

I do need a focus. I have an IT problem with podcasts (pc or iPad won't walk to iPod) I'll try to sort it out as that might work. Thanks ju-ju- x

[runswithdogs Graduate]

Fartleks. Go out on your 20 minute route at a leisurely pace. Pass by some landmark and pick up the pace. Run to some other landmark, then drop the pace again. Pass yet another landmark and run really really fast, then drop the pace again. Point being, go out and have fun. Run like when you were 7. Fast bits, slow bits, walking bits. It's hard work, but fun! And it'll improve your running.

[runlikeagirl Graduate in reply to runswithdogs]

Thank you

[Dhiny]

I was exactly the same as you when I graduated, we no longer have the structure or support of a virtual coach when we & felt a bit lost. I never thought I would run without the program or music but I was wrong. I carried on running & stopped fretting about how long or how far I was running - any run is better than no run. I started doing interval runs, joined a local running group & did my local parkrun. I have spoken with other runners, most of whom have done half & full marathons & some ultra marathons & found that they have had to run/walk too. I also do strengthening & stretching excercises to help condition muscles. Keep running, you will get there x

[runlikeagirl Graduate in reply to Dhiny]

"Any run is better then no run". I like that. Wise words. Thank you 😊

[Joolez Graduate]

I totally feel your pain... I have recently tried to change my attitude about running and decided that I'm just going to enjoy my run.... and if I want to walk I walk for a bit. I did 6.6k this morning with a 5 minute walk in the middle doing exactly that. A couple of things I have discovered ... I had been using map my runs voice coach to tell me my pace each km - once I turned that off I found I was enjoying my runs more. Also for the last 3 runs I have used the week 9 podcast with Laura to get me through the first 30 mins and it works much better for me ( and then I do my own music until I'm done) just a couple of ideas. Also it is very hot at the moment which does make running more challenging. Good luck

[Slinkymalinki Graduate]

Glad you posted this runlikeagirl . I've had similar moments since graduating 6 weeks ago. I've been doing 4-5 km runs 2-3 times a week with walking or cycling in between. I've done Pilates for many years & find this helps enormously for stretching. I didn't like stepping stones buy will try speed next. I go for a flatter route when I want a steady, longer run & a shorter route with hillier parts to try & improve stamina. Most weeks I've done a park run & have been 20-30 seconds quicker each time. I like the fartlek advice too. I think it's easy to get bogged down by training plans & although I need some structure I'm trying to run for the ' just because I can' factor. Hope you find a good combination of runs - keep us posted!

[runlikeagirl Graduate]

Many Thanks for all your advice and for letting me know I'm not the only one. Much appreciated! 🙏 I didn't want to moan in case it put newbies off but I really am stuck. It's trying to find what works, which is different for different people and can only be known after giving things a reasonable go for a bit and getting nowhere with it before changing tack. At the moment I'm all over the place. Going out with one plan but changing my mind when I arrive.... grrr so frustrating! I think (as I type) I'm going to try Fartlek/strides for one run, slowly increase minutes for another and hey why not! Maybe try out that 'no plan fun run' advice that I've been rejecting 🏃‍♀️❤️

[runlikeagirl Graduate]

UPDATE: at last I took the advice of ju-ju- and Oldfloss and tried c25k plus stepping stones. The best run I've had in four weeks! Thanks ladies 👍👍👍.

Have a good day everyone. Happy running and drink plenty of water of 💦

[Limawhite Graduate]

Hi, this has been a timely post for me, as I just graduated last week and feel a bit lost without the program. Unless you are happy just carrying on running for 30 minutes, 3x week, I think it's important to set improvement goals - either increasing speed or distance. As I was running less than 5K by the end of the program, I decided that my intermediate goal was to get to the point where I could comfortably run 5k. I've been using the W9R3 podcast, but jogging slowly to warm up in the first 5 minute walk section. That way, I can make the 5K distance within the 40 minute podcast, and still have Jo Wiley's lovely words of encouragement! I'm also using Strava to record runs, so I can compare them over the same distance, to see if my speed is improving. Towards the end of each run, I try some faster intervals as well.

I have downloaded the Stepping Stones podcast, but forgotten about them, so thanks to those who have mentioned them - I'll give them a go.

[Rignold]

I am thinking of creating my own app for graduates which basically just says "start running now" and "well done," half an hour later, but in between at random intervals (which would be properly randomly generated so never the same two runs running) either says "really good, keep it up" or "20 SKWAATS! NOW!".

[runlikeagirl Graduate in reply to Rignold]

I'm sure there's a market

[runlikeagirl Graduate]

One of the potential pitfalls of just focusing on increasing running times (it seems to me) is that if I could end up becoming more inefficient. I.e. Running longer but not necessarily increasing distance much! (Not the desired result!!) Stepping stones was good today for making me run different speeds (and therefore more efficiently) within the 30 minutes. Plus also it was a joy to be able to run faster at the end instead starting too fast then at the end collapsing into a miserable heap. Definitely worth trying.