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Couch to 5K
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post graduate, 3x 5k or 3x 30mins?

I have now just finished my 3rd post graduate run, using stepping stone podcast have done 5k in 27:49.

i then stopped and did cool down 15 min dog walk.

As my 5k's are getting quicker i am running for less time and feel as though i'm cheating.

Should i be doing 3 x 30 mins, or just carry on doing the 5k's for now?

looking to strengthen and consolidate thanks

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Do a bit of both maybe depending on what you are aiming for. Even if you want to work on improving your 5k speed you will need to run further and slower to build stamina. So extend one run by no more than 10% and no more than weekly. So next run aim for 33mins.

Remember you do not need to aim for a pb every run....,that will drain energy.

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Still a newbie so hard NOT to aim for PB, a slower 33 mins will be my next run, then belated first parkrun this Saturday.

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You may get a few pbs just because you are getting more used to the distance, but try not to push hard every run. And you don't need to run 5k every run.......you can do 3k speed session for example. Look after those legs. Enjoy!

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Now there's a problem I'd like to have :)

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Just do whatever you feel like doing every day when you go out. Unless you are training for something specific, just enjoy yourself. Leave your watch at home and just run for the amount of time you feel like running for. Don't check your time or distance when you get home. Try it. It's liberating.

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Easier said than done, but makes sense I guess run for fun I shall try.

I am lazy by nature though and the stats really help motivate me.

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Seriously, I think it takes a while to settle into being a Graduate; to find out what path you want to take and to develop confidence that you are doing the right thing (just like it took a while to trust the programme). I am now running 2 x 5k a week and another 'mix it up' run. Today I did stepping stones and last week went back to W1R1and ran/jogged the intervals (which nearly killed me). But it's all about trying different things and (GASP) having fun :)

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I predict that you will love parkrun. However, if you become a weekly junkie, then don't try to knock out a PB every week, maybe once a month.

I remember feeling just like you after graduation, a bit too fixated with times (I probably still am, to be honest) but the thing I enjoy most is running in different environments.......cliff paths, moorland, forest tracks, beaches....... anywhere actually. Running in these places is way more life affirming than walking through them but to really appreciate these places, forget about pace and time, feel free to stop and admire the view.

Do this for a while to build the habit before you set out on stretching distance and duration. I am not a competitive runner, preferring my own company and find following training regimes stifling and can easily destroy the joy of running for fun.

Keep running, keep smiling.

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Wow those are impressive 5k times. Well done . My PB is 32:23 which I got at a Parkrun last Saturday. Would love to feel comfortable running 5k in under 30 mins. Just back in from a run. It was a disaster. It was my 2nd run post graduation. Tried to do 5k. I was shattered after 2km and walked for 400 meters then ran for another 600 meters before having to walk again. Ran for the last km. I just felt exhausted. I was driving for 7 hours today, maybe that was part of it. Still felt great to get out.

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Have u tried the stepping stone podcast designed for graduates I find them really useful and u get Laura back and a sense of structure.

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Thanks. Yeah I think I need to try something different. I will give the stepping stone podcast a go. Cheers. The Parkrun every Saturday is a good thing to keep me focused. I'm only just after graduating so just even getting out is good. I'll strike today's run off as a practice warmup session.๐Ÿ˜€

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Think that's the key just get out the door 3 times a week and do whatever you want.

3 runs a week is a vast improvement on my previous 35 years of inactivity

The C25k learning curve is immence.

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Yeah totally agree. I have been inactive mostly for the last 20 years, other than joining the Gym a few times for 3-4 months at a time. Failed at C25K loads of times before after getting to week 4 or 5. Loving it now. The change is fantastic, although my wife is missing her Saturday mornings in bed, as the kids are up early and I'm gone to do a Parkrun.๐Ÿ˜€

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If you follow the programme you will do just fine. If like me you will end up running 30mins non stop and graduate at the end of w9r3. The 5k distance will be covered wether you run like a hare or wether just like me it's covered at a snails pace which includes warm down walk or extended warm down walk if need be. I graduated almost 3 years ago and no matter how hard I try my on for 5k is 31mins 55 secs on a bad run day my time can be over 36mins, but as Laura says a bad run is better than no run. I used to get fixated with times and distances but now I just concentrate on overcoming the gremlins telling me to stop or telling me it's to warm to run or i can do this another day etc etc etc. Every run gives me a sense of satisfaction in some way and 3 years on running without Laura and stepping stones is unthinkable to me. I do mix things up now and again by running 3.5k or 5x fast 400m with a couple of extra which seems to work for me. If you follow the programme and the advice given on here you will find out what works best for you. The aim of the programme is to run 30mins non stop after 9 weeks graduation comes when I've completed w9r3 regardless of distance covered :-)

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