Post Grad Runs

[Clarefromclare]

So I’m about 4 weeks post Grad, getting out about twice a week, Park Run plus a 5k mid week. My question is how to best improve time? Do I keep getting out doing 5k or so I try for shorter sharper bursts?

[UnfitNoMore Graduate]

Well done keeping it going. You could use taking your midweek a bit longer at a time to build endurance... try 5.5k this week, 6 next etc... 16k is about the limit for 5k running I hear 😂

If you can then add another run, you can either do intervals or a short (2-3k) run and increase your pace on that one.

The former gives you a bigger fuel tank... the latter gets you used to going faster.

Paces... 5k comfortable, short run just past comfortable, intervals fast, and long run slow.

Better still start a 5k race plan and get some varied runs... but you may not do an actual 5k for a few weeks.

[IannodaTruffe Mentor]

Have you read this guide to post C25K running healthunlocked.com/couchto5... which has many useful links.

Intervals and fartlek can help improve speed but it is all about building up strength and stamina, which takes many months. Personally, I found that increasing my distance on one run per week coincided with my pace increasing.

[Klangmeister Graduate in reply to IannodaTruffe]

Hello and great that post graduation running is working for you. I had read about people trying week one as a template for interval training. I tried it last week and found it really effective and enjoyable. Instead of walk and “jog”, try “jog” and run. Certainly clears the cobwebs!