Couch to 5K
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Should I start again - but this time go faster?

I graduated at Xmas and now I’m wondering what to do next. One option I’ve thought of is redoing the C25K but at a faster pace in order to improve my overall pace and stamina and get to 25mins. I’m currently running 30min 5ks. I’ve looked at the C25K+ but the music drives me insane. I can still do consolidation runs but I loved the staggered structure of the C25K app. I’m back in the desert now too so running outside is a no go for me as it’s all tarmac and rubble and hot. Dreadmill is the only option. My goal is to improve my 5k pace and eventually 10K sometime in April this year. My long term goal is to do a marathon maybe next year. Looking for advice and ideas to keep me going. Thanks

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You have to do the work and C25k+ podcasts are ace. The music is weird but it suits the running. I run these a lot because they are good for me. I put up with the tunes. You can run to your fave tunes the rest of the time 💪🙂🏃‍♂️

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No. The intervals of C25k are programmed to take a non runner to 30 minutes moderate jogging. The kind of intervals you need to do to increase pace are different as is the kind of programme you need for building stamina.

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Hey Brian, I am in the same boat as you, looking for the next step, I’m going to go for the 10K and do hill and farlek training mixed in to increase speed.

I have been looking at apps, there are loads out there it’s just a case of picking one that suits you. I’m going to use the 10K by Zenlabs as you can add music to it and not stuck with what’s imbedded in the app.

Also if your looking at increasing speed there are a lot of articles on therunningbug.com that may help

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Hi Tony, great link thanks!

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You need to train with 70-80% of your running at an easy pace, building stamina and endurance. The remainder, at a higher effort rate, will stress your key into adaptation of muscle and bones.

Have you looked at the Bridge to 10k forum?

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Thanks. I’ve entered the bridge to 10K forum now.

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