I havent posted every run since graduation as I am in the uneventful 'just consolidating it all and running 30 mins 3x per week' stage. I seem to have reached a consistent pace now which I think is a good thing. I have started writing up a training plan though as I will need some goals - otherwise I risk sloping off back to the lazy couch! And I really don't think I want to do the 10k plan at this stage. After this week my plan is to extend one run by 10% of total (so 39 mins by my calcs??) Think I could safely hit 5k in that time. Then want to make one of my runs a Parkrun most weeks (assuming I enjoy it). Need to also intersperse the running with some strength training and yoga as well which I have been neglecting in the pursuit of running but I know will benefit me in the long run.
Happy running everyone! 😀
Written by
Saartjie
Graduate
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I don't go to the gym. I made my own space in the garage with some cheap weights from Aldi and some cheap rubber mattingfrom Halfords but does the job! (And cheaper than a gym) Youtube is your friend for workout videos. I am a secret Body Coach fan for HiiT sessions - no equipment necessary...you can do it in the lounge/garage/garden!
Don't extend by your total, just by your longest run. So that's 10% of 30 = 33mins. Then 36, week after, etc. Jay66UK has the numbers off by heart and possibly a spready too
There's nothing wrong with building a gym nest in the garage!! That's what I do 'cos I live in the middle of nowhere and gym opening times assuming I want to drive there are roughly the same as a doctor's surgery in the 1950s.
Core work is boring but necessary. Planks and bridges and other things that remind of us of construction. Only way I get through my two sessions a week is to pretend I'm running class and have to talk my way through it. Surprised? Nah, thought not...
🤣🤣 You're funny. I took the extension time from Mr.Iannoda's what next? post. Maybe I misread it. 39 mins does seem like a long time to run. Would deffo have to slow down to manage it!
I don't think you did mis-read it as such, there was much debate on this 10% malarkey and Iannoda posted a full Report on whether it ought to be 10% of the total, which he had thought, or (now this is where my memory is going to be a problem) I think Rignold (Wrong, it was MarkyD), suggested it should be 10% of the long run. Iannoda seemed to concede that 10% seemed too long. I will try and find the post again and share the link - be warned, I struggled to follow the logic but focussed on his suggestion that he thought it would be too long, thus the 10% of the long run seemed to be borne out - make sense? Didn't think so. See if you have more luck with the full post...
I got caught in this minefield and took the “discretion is the better part of valour” approach and went for 10% of the long run as that can’t be too much, whereas the other interpretation might be.
I think it would be, that would be 6.5K right out the bag and even the Magic 10 plan isn't as much as that, going up in 1K increments and consolidating in the last few weeks by staying the same too. Also, the Magic 10 reduces one run a week to begin with to accommodate the added strain of the longer run. Anyway, that's my tuppence worth, for what's it's worth!
Thanks all (will follow the link just now). If I did 10% the weeks mileage it would be an extra 1.2km for me, i.e. 5.5km on one run. I could probably do it if I went super slow but haven't even made 5k yet! If I do it on one run then that would be 4.73km which sounds more doable! As you said Jay rather stay within my limits 🤪 Ultimately I just want to get to 5k at this point. Do your other runs stay at 30 mins while your other run gets longer and longer? Very confusing 🤔
When you increase one run the others will either stay the same, or as per Ju-Ju's plan the first few weeks while you adapt to the increase, you can cut them back, which I'd be tempted to do in your shoes - then 4.75K (for round numbers) would be a great start, working to 5K either the following week, or the next depending on how you're feeling. W1R1 of Ju-ju's 10K plan is 3K, so why not try that? W2R1 is 3.5K. The middle runs are whatever you're doing now (so on the 10K that's 5K, but you'll just do your regular distance). That way you're focussing your energy for run 3 of the week.
My bad Saartjie , the Magic 10 Run 1 starts at 2.5K for week 1 and increases by 0.5K per week. So you can pull out back a bit more than I'd said of you liked.
I'm glad you are still hanging around and still running. Thanks for posting I was wondering what you were doing. It helps me to know what you are doing, I know that we don't compare in a competetive way, but I compare and get ideas from you shutsha, welshwitch and Jay.
Now that we've graduated we have the freedom to change things up or change things around a bit. We have the choice. I'm glad that you are hanging in there, making plans to do your own thing. We're all different so listening to you body and changing up when you are ready is good.
We both graduated at about the same time. I ran 5ks or 30 minutes for a couple of weeks after graduating quite happily too. I love the fact that I can chose what I want to do, so now depending on the weather, how I'm feeling etc etc I run either a 'fast as you can' 3 or 3.5k one day a 5k the next time and aim for one 6k each week.
I ought to do yoga, but I don't. Now that school summer holidays are here I'm struggling to get to the gym. The gym is a passion for me, always has been. I love the challenge and have some freinds in there too. The kids club comes in handy sometimes.
I think that park runs sounds good. It's nice to be around people with a 'can do' attitude to life.
I think sallenson is right, the increase by 10% theory is to increase one run by 10% each week. 30 minutes becomes a 33 minute run.
Glad to hear you're doing well and continuing on in your own way. Loved the "I ought to do yoga" as "I ought to do Pilates"! Brilliantly strengthener, but never got back to the gym app to check whether it's at a time I can manage. Now that I am reminded, I may take a look and try to get back on track.
I'm still a Parkrun Virgin and hope to at least try that this summer. Have my barcode and everything, just need my OH to agree to chum me and some childcare for the little one, and I'm there!
Glad to hear you are carrying on running your own way, in your own time. I think you are a little faster than me. Am currently on about 7.15m/km pace I think. Ultimately I don't have any long distance goals...just want to enjoy my runs. Parkrun has always been a goal...I've had my barcode for nearly 4 years and never done it 😂
Hi! You just need to keep changing things up otherwise the couch will look inviting. 😊 It’s been said a number of times that this heat is killing it for a lot of us.
Your taking it easy plan sounds great! I love doing weights on my rest days and really helps with core and strengthening. You can do that at home with a kettle bell and you tube. 😊😊
I’m completely confused by you lot. I’m just doing whatever I fancy and finding I’m gradually getting faster and going further without really trying. Three weeks post graduation I feel 5k each time is becoming comfortable (slowly 🐌) so my Sunday morning more leisurely runs are getting longer. But then again yesterday evening I did 6k because 5k didn’t feel far enough and sometimes I just do 25 minutes which is about 4k for me. I do worry about overdoing it. Parkrun will have to wait until term/exam marking ends. I have several friends eager for me to join them (I’m lucky to live in a very running friendly town which has a keen running club and its very own marathon, no less). *gulp*
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Lucky you! Not the term marking, but the doorstep marathon 😯
Tbh that's what I was doing. Maybe I'm getting caught up in other people's goals and progress. Always was an overachiever! I am still planning to just do more consolidation runs for another week or so and then see how i feel. Glad you are enjoying your running 😊
I like the sounds of your plan but all those numbers are terribly confusing! I'm hoping to do my last run tomorrow then think my speed will naturally increase as the weather returns to normal & it gets a bit cooler & breezier & easier to run in. I can't go any slower than I do in this heat that's for sure!
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FAQ Post C25K COMPLETED…….WHAT NEXT?
Plodding On
Uniform back on!
Is it still good to walk - or is that not the done thing?
