Couch to 5K
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Advice: distance or speed

Graduated last month and now running 5k four times per week. I am rather slow - around 45 mins to do 5k so what should I do now as I want to progress - do I increase the distance, say in 10% increments or do I work on speed with interval training? Personally I would prefer to increase distance but wanted a bit of advice. Any suggestions?

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Work on one will compliment the other. At this stage it is just important to get out running regularly.

Personally I would consolidate the %k for a few months first - this will improve both speed and stamina.

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Thank you. Yes, I was thinking that might be the case. I am also losing weight which should help speed (and my knees!) 😃

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Personally, I went straight on to a 5k-10K training plan that has a very similar schedule to the NHS C25K, based around time increases rather than distance increases. It also has one interval session a week built into it. It suits me very well.

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Thanks 🙂I have downloaded the C25K+ podcasts which I dip into every now and again too.

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I would leave speed work and get stronger through running that bit further each time

However,having said that the C25k+ podcasts are top notch in my opinion and if you work through those you will see an Improvement in your fitness. You have to get stronger to get faster. Eating healthily and getting plenty of sleep too. It's all good 🙂

I still run these podcasts as they crop up on my MP3 player as they are so good. They get you moving! There are some really slow bits for leg building.

The gradual job of slowly increasing run distance is good fun as long as you go steady! 🙂

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Thanks 🙂 I still like the reassuring voice of Laura every now and again 😃

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Congrats on your graduation! Four runs a week that's what I call discipline! Variety is the spice of life, so why not do both? One run to work on speed (audio fuel do good podcasts), one to work on distance and endurance, and intersperse with two 'normal' 5K runs?

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Thanks - I have had to reign myself in a bit as I was running 5 (and sometimes even 6) times per week 😬 which isn't good I know. I have to say I actually enjoy it (after the first 1k which is always a drag) 😁- I'll try mixing it up a bit and see! 👍🏼

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The toxic ten... I identify with that. I struggle getting out three times week, let alone 5 or 6 :) Have fun experimenting - the most important thing is to enjoy what you're doing, whatever it is.

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Laura is lovely. What a gal. Without whom. ......... 😃

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The 10% rule states that if you increase one run per week, then that increase should be no more than 10% of your total weekly distance. It is a guide, but sticking to it will keep injury risk minimal.

I did do a post on this a couple of years ago. healthunlocked.com/couchto5...

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Thanks IT - thanks for the link had a quick look at that but I will have a proper look when I finish work as it looks very interesting. 👍🏼🙂

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I agree with misswobble . sound advice.... worked for me :)

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👍🏼

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