Hi all. So one week after graduating and I've still done my 3 runs.... Yesterday I didn't think about where I was going, I just ran. I did 4.7K!! So close.... Did take me 44 minutes mind!! So how do I build up. Should I set a time... Say add 5 minutes on a week, or should I be working to a distance? I've read that going back to a walk run interval may help, and to try and do one longer run a week will help. Any advice? I like a bit of a structure I think. Thanks 😊
Best way to build stamina and pace : Hi all. So... - Couch to 5K
Best way to build stamina and pace
I read 10% increase weekly
The C25K+ podcasts are great for aiding and abetting speed and distance..but, do some more consolidation of 30 minute runs first!
Different routes if you can and a few longer runs,,but always including 30 minute runs..after a couple of weeks, try those podcasts... They are not overly easy..but Speed and Stamina... are great for the discipline in our running
I started running 3 times a week. And continued as best I could to get comfortable at 5k. Just concentrate at getting to 5k and just keep at that distance for a couple of months. Over time you will naturally get faster. Try Parkrun too. It's fantastic and a great way to monitor your progress.
Best to stick with three runs per week at the moment. Make one of those your long run and increase it each week by no more than 10% of your weekly total mileage. This is assuming that you want to increase your distance. There is a Bridge to 10k forum.
Mix up your running but bear in mind that 75% of your running should be at an easy pace (that includes the long run) so you only work on speed say once a week. Intervals or fartlek is good for speed. You could try the C25K+ podcasts.