Still plodding on with my 30 minute post grad runs. Last week I even carried on a bit longer and hit 5k a couple of times (31.50 and 32.09mins).
My first run this week was not so good! Hit a wall at 27 mins in and just had to stop...tbh I wasn't enjoying it all! Think I started off too fast and then the running gremlins got me lol.
Still loving it overall and noticing little benefits all the time! 🏃♀️🙌
Well done...try varying your routes and do some shorter runs too..just as long as you pop the 30 min runs in too. Just run and enjoy..it all helps to build up those legs.😉
Have you tried the C25K+ podcasts yet. I'm using the Stepping Stones for consolidating and given your pace time you're well able for it. It helps break up the run a bit and focus on technique. I'm finding it very useful. Give it a try next time out. If you don't like you can stop the podcast and continue on.
Here's the link to the downloads...
nhs.uk/Tools/Pages/Couch-to...
Also tracked down the breakdown...
Stepping stone - 5 min brisk walk, 10mins at 150bpm, 15mins at 155bpm, 5mins at 160bpm, 5min brisk walk (30min total run)
Stamina - 5min brisk walk, 10mins at 158bpm, 20mins at 160bpm, 5mins at 165bpm, 5mins brisk walk (35min total run)
Speed - 5min brisk walk, 5min at 155bpm, 1min at 165bpm followed by 1min at 150bpm (x6), 5min brisk walk
Beginner’s question: how do you know you are running at, say, 150bpm?
It's all in the podcast. They set the music to music with a 150 beat then Laura counts it out for you and keeps coming back to check you've still got it. I'll be chanting 1, 2, 3, 4 in my sleep!! If you have good rhythm you won't have to count, just run to the beat. Me, I'm still practising 😂😂
I have read about these on here and was going to give them a go after a few weeks consolidating! Thanks Sutsha 👍
That was my plan, but I've no patience and quickly found out that I can do both. Sticking to Stepping Stones for now as it's close enough to my W9 runs that I can do both. Might even try a Speed one soon. I'm also W2 of consolidating.
Might give stepping stones a go on my next run!
I asked my OH if he was happy to do SS again tonight. He replied saying he had no actual idea what I was talking about. I'd mentioned it to him before our previous run and then just did it and he followed my pace, apparently he hadn't realised we did it. Shows how close it is to our usual runs. 😆
Well done. Those are really good 5k times.
Week 10 consolidation 🏃🏼♀️2
Week 2 Complete - roll on Week 3
Consolidation week 1 run 2
Consolidation run 4 . 
