WK12 R1 complete

[MDaw35]

So I'm still rubbing the 30 mins, 3 times a week but hadn't really been increasing my pace. I didn't particularly feel the need to as i was drubbing for 30 minutes, however, I'm not at 5k yet and would like to get there and eventually did this within 30 mins. This morning i increased my pace and ran 4.8k in 30 mins. I'm getting there slowly. I've she'd Santa for running shoes as I'm wearing my old netball ones and I'm feeling the aches in my legs.

[MDaw35 Graduate]

Sorry for the spelling errors.... predictive text 🙈

[UnfitNoMore Graduate]

Ok... good consolidation. So if you run a couple of minutes longer you got 5k. I’d take one run to 35 minutes and bag it... then up that run to 40 and 45 over the next two weeks. Keep the others at 30 for now and your extra stamina should help in those runs.

[MDaw35 Graduate in reply to UnfitNoMore]

Ok excellent, thank you for the guidance. You kind of get lost after graduation. I'll definitely do this 😊👍

[Oldfloss Administrator Graduate]

Well done..but maybe shake the runs up..not just 30 minutes... but some shorter and maybe a tad speedier and some longer , see where you get to runs. 30 minute runs are great, but not alone...it is the longer slower runs, that make for strong legs and also build up your strength and stamina...

You need great shoes..next to you..they are your best asset Hope you've been really good this year

[MDaw35 Graduate in reply to Oldfloss]

Thank you I'm definitely going to shake it up a little. I didn't realise that's what i should do so I'll try this on my next run 😊👍

[Oldfloss Administrator Graduate in reply to MDaw35]

Maybe take a look at the C25K+ podcasts too... they re challenging, but very useful.... many of the seasoned Graduates, ( me included) use them still either solo or within other runs...

Sometimes folk try them too soon after Graduation and miss the point They challenge the discipline in our running and are great fun

[MDaw35 Graduate in reply to Oldfloss]

Thanks for the advice, I'll look into this