Second post graduate run: Still not at 5k, but... - Couch to 5K

Couch to 5K

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Second post graduate run

Jundal profile image

Still not at 5k, but managed 4.2 in just over 31 minutes! Pretty chuffed that the duration is there, the speed is picking up, (I'm now running past houses, pubs and whatnot and my pride won't let me go so slow I look like one one those really fat runners that's about to die. Please. Don't say anything. Let me keep my pride.) And I recon I'll have smashed 5k in the next 5 runs! Feeling good! 💪

10 Replies
sallenson profile image

Well done. Keep up your regular 30 minutes for a couple of weeks and think about very gradually extending one of them (your "long" run) to pick off a slighly longer distance (add no more than 10% of your previous week's distance).

Use the other two run to do things like intervals and cadence work. They'll be shorter runs, but do whatever you set out to do (say, 20 minutes of intervals) and then stop and give yourself a pat on the back.

Well done!! :-)

Jundal profile image
JundalGraduate in reply to sallenson

What do you suggest for intervals? Higher speed for three ten minute runs with five minute intervals, or otherwise? I'm new to this and want improve!

Jundal profile image
JundalGraduate in reply to Jundal

And what's cadence work?

sallenson profile image
sallensonGraduate in reply to Jundal

Basically steps per minute.

There are two ways to run faster, okay? You can increase your stride (not good) or you can take more steps (good).

So cadence work is just taking more steps per minute. Not longer ones. Just more. So something like the C25K+ podcast gets you running at different steps per minute.

There's some not very useful "golden rule" that suggest most elite runners have a cadence of around 180+ steps per minute (3 steps per second). My physio has me running at 160 BPM atm. Not fast, but patter, patter, patter.

As you get stronger, that will make you faster too :-)

Shout with any sensible questions. There's a ton of jargon out there :-)

sallenson profile image
sallensonGraduate in reply to Jundal

There are three C25K+ podcasts that you could have a look at (I can't remember where the link is on here tho). One's for cadence, ones for intervals and one is for stamina. They're pretty good. Not all to be done at once and the cadence one (Stepping Stones) is where people normally start.

Lots of people hate it. I loved it. But improving my cadence was one of my pet "things to do" :-)

Jundal profile image
JundalGraduate in reply to sallenson

Thanks, I'll have a look! 👍

UnfitNoMore profile image

I always respected those runners who don’t look like runners, even more so now I’m on this plan. Be very proud mate. Go get that 5k

Jundal profile image
JundalGraduate in reply to UnfitNoMore

Trust me, UNM, I'm currently burning through the shields of Biggs Darklighter and Wedge Antillies as I narrow in on the death Star that is 5k's exhaust port with Gold 5 cheering me on!

"Stay on target, STAY ON TARGET!"

Oldfloss profile image

Huge well done... but try some shorter runs too,,, and see where you get to runs....change your routes too... that can help sometimes... :) The more you run...the more it evolves:)

lollytwist profile image

There’s no rush to hit 5k, the fact you’re running regularly is the main thing! I still can’t do 5k in 30 minutes, probably never will, but I just get on out there and plod on. Happy running 🏃‍♀️🏃‍♀️ X

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