Graduated but still str

[rutheliza]

I graduated a few weeks ago and have continued just repeating w9d3 3 times a week, doing about 4.5k. Trying to get towards 5k, but still finding it quite hard. Parts of the run are enjoyable, but I spend large parts wondering why I'm putting myself through it. Today I decided to just leave the phone and music at home and do my usual route, which I know is 4.4k. I'm going to try doing the same distance 3 times, then add on a little bit each week. I've signed up for a park run in a couple of weeks so hopefully that will give me a bit of motivation as well. Does that sound like a sensible plan? I just want to get to 5k, or thereabouts, 3 times a week, don't want to do any longer distances. I enjoy finishing a run, but the run itself is tough

[Oldfloss Administrator Graduate]

Okay... you have graduated and you are still running..yeay! Now, why not shake things up a tad? Gosh... you must be worn out!

Instead of repeating that last run... ( and consolidation of the 30 minutes is useful and necessary) don't do it every run! There is quite a lot written about different types of runs...it seems to indicate,variety.. for example.. Women's Running, Magazine ( which has great advice tips) says,

"Your week must have a variety of different paces within it. Plodding every run at one pace will do exactly that – make you one paced! "....

Try some runs for pure joy.. you are a runner! Do some shorter routes..a little faster but short.. do a longer run... sloooooow and steady..( I know you are not bothered about longer distances, but a longer run can teach you a lot, trying out your pace)... see where you get to...try the C25K+ podcasts... so good for different disciplines and moving you forward building speed, stamina and strength...they are different and fun, and many of the Graduates use and still use them.. on their own or within other runs!

nhs.uk/Livewell/c25k/Pages/...

My advice would be that you might find doing some different runs, etc, would bring you on in an enjoyable and injury free way,? Head for the Park run and enjoy it... you do it in your own time at your own pace... Then, there are intervals, strides, walk/run etc...

So, maybe give some different things a try and let us know how you fare?

[rutheliza Graduate in reply to Oldfloss]

thank you for that, very good advice. I'll give it a try and see how I get on

[Jo27 Graduate in reply to Oldfloss]

Sorry I'm jumping in on this post, I'm on week 8 now and once I've finished the 9 weeks I was thinking of ways I can mix it up a bit, your advice was really helpful thank you!

[IannodaTruffe Mentor]

Listen to Floss!!

[Oldfloss Administrator Graduate in reply to IannodaTruffe]

Thanks you x

[Wizziewood]

... and I would also say "listen to Floss".

Different runs different days helps prevent the boredom. Mr Wizzie is on W5 r1 so I did that with him this morning!

Definitely do the Parkrun, you'll probably surprise yourself.

Good luck and happy running!

[rutheliza Graduate in reply to Wizziewood]

thank you

[RebeccaSK Graduate]

Listen to Oldfloss ! But also, PARKRUN!. I mooted doing one and put it on here, only to receive huge cries of encouragement to do one. I've only done two but they have changed my running and made it so much more enjoyable. It's not just about the running it's about the support, the encouragement and the fun! Last week a super fast runner who had already finished rejoined the course and ran with me for 200 metres really giving me the motivation to run the last 800m or so - amazing! I don't think there's necessarily any right or wrong. I am focusing on the Parkrun as my longest run of the week. For the other two runs (although there will probably only be two runs in total this week) I'm trying to speed it up a little - but over a shorter distance. I'm also planning to do some hill work - but haven't quite built up the courage for that yet!

[iain-strachan Graduate]

My plan is just to run 5k and not worry about the time. Did so yesterday and covered it in 38:36 without stopping or breaking into a walk. The times should improve gradually. I think if you aim for doing a 30 min timed run and make less than the 5k it might seem frustrating. Doing the 5k all running is my preparation for first Parkrun. Hope to do it again tomorrow, and then Parkrun on Saturday.