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Couch to 5K
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Don’t push too hard!!

So this week I learnt a valuable lesson I think.

Rest!! Not a lack of activity but rather not pushing yourself all the time.

Post C25K graduation we are encouraged to consolidate our achievement by getting a number of 30 minute runs under our belt. What follows then is (for me) a desire to push further and further.

I recently posted my getting to 8k and also last week about my 3x5k and realising my runs over the previous weeks had been a bit haphazard. I started Ju-Ju’s 10K plan and did the first run on Monday which was a mere 2.5K. It took me 20 minutes and was welcome after my pushing myself in previous weeks.

After a comment from someone last weekend and then doing this 2.5K run I found myself understanding a bit better what people mean by a recovery run.

So in follow up to my recent post “Does it get easier” I modify my previous answer to add that if you do push yourself remember not to burn yourself out and include a shorter or gentler run in your post graduation runs.

As always wherever you are in the programme or post programme keep believing in yourselves and enjoy the progress however fast or slow it may be.

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Nice post Richard. I believe we never stop learning, it is a skill which we’re all trying to master. The most important factor though is listen to your body and not be tempted to do too much too soon..... especially where us old ‘uns are concerned 😊

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That's a very nice post, and something we could all do well to remember, not just the new graduates. Short easy runs are fun sometimes! Mix it all up I always say, a short run, a easy mid distance run, and only one long run per week. I like to do sightseeing runs where I choose somewhere to go and just meander along, stopping often to take photos.

I bet you were looking forward to your next long run too weren't you?

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Funny but I wasn’t!! For some reason the gremlins started saying you can’t do this etc!! But once I was out it was good thanks. Did my 5.5K today and it felt a lot better midway than usual.

I do a lot of planning before I go out and am already researching 10K routes - you have to plan ahead but I like the idea of a sightseeing run - I could do that after I finish this plan 😀

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You can incorporate it into your plan - why not? I just do a bit of research on my town (Cambridge) find somewhere I haven't seen before, it might just be a bit of street art, or a park, and run there! You don't have to dither about like I do, it gives a purpose to your run and you learn something about your own town too, win win if you ask me!

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Yeah but I like the idea of “dithering around” 😁 - this week when I finished my mid week run I saw someone walking down a path I had never noticed so I decided to traipse down there myself. Found a new route but weather needs to be better as it will be muddy and slippery in the wet!!

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Always good to have something to look forward to! xx

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Still sounds like you are doing well though Richard!

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We’re getting there!! (I used to work for British Rail)

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Yeah we say, slow and steady, and increase distance incrementally, etc for good reason.

Recovery runs, slow and short, are bliss 😃👍

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Running below your personal ventilatory threshold is the way to go.

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Hmm .. google search required!!

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Simple - run at a pace where you can talk completely freely as you run. You will soon discover the point where this ceases and you have to start to become a bit quieter - this is your ventilatory threshold.

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You will notice that this is quite slow pace!! :)

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Thanks Bazza - I will change my search engine of choice 😉

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I do not understand any of that sentence!!!

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Ventilatory threshold?? Easy running should be done at a completely conversational pace - that is, you can describe in great detail the movie you saw last night - perhaps recite some poetry - maybe sing a little. As soon as you can no longer be completely conversational - but can only blurt out a short sentence , you are above that ventilatory threshold. The range of paces whereby we can carry out "some kind" of conversation is quite wide - need to be able to pinpoint the threshold.

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Good one Richard... and very apt for many, many of us:)x

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Here here.... I love how we learn as we go along, and yes this is exactly what recovery runs are all about 😎

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