2K - 15 MINS

[RunRunRun13]

Just been for my first run of the week and did 2K in 15 mins at a quicker pace (hard work) 😅 think it’s called threshold work but to all the professionals out there please correct me if I’m wrong.

Next run will be 30 mins - my 🐌 pace

Final run of the week will be my long run - 5K

I’m hoping this increases my fitness and stamina, thank you Kertesz for telling me about the personal coach 4 week plan on Nike app - that was the first one, going to use it in conjunction with what I’m already doing.

Happy running everyone 🏃‍♀️🏃‍♂️

[runwithdog Graduate]

similar to what i am doing, two 4-5k steady runs and a sharp 2k a week.

had a pb at pr so shows it works

[RunRunRun13 Graduate in reply to runwithdog]

That’s great ! Well done you !

Least I know I’m going in the right direction although I’ve realised I much prefer my snail pace 🐌 but I did feel the heart rate go up.

[Granspeed Graduate]

Yes. I’ve been pushing the short run for (a bit of) speed. Yuck. But it does seem to get a bit of carry over to the tortoise runs. Interesting. I suppose it’s a moving-on version of the C25k intervals that had me so gasping, back in the day....

[RunRunRun13 Graduate in reply to Granspeed]

Yes agree yuck indeed ! I definitely felt out of my comfort zone 😅

[UnfitNoMore Graduate]

Some call it threshold, some call it tempo, most call them bloody hard work. Great job. The key is to get that pace into the legs on shorter runs and some nice slow longer running and eventually the two merge into a faster 5k. Enjoy that 30 minute comfortable run... you’ve certainly earned it.

[RunRunRun13 Graduate in reply to UnfitNoMore]

Ha ha ! I would choose the hard work title as it definitely was...thank you for explaining as that’s exactly what I’m aiming for and so glad its only once a week as much prefer the slow running but together they should help me improve my 5K 🏃‍♀️

[UnfitNoMore Graduate in reply to RunRunRun13]

The speed work is tough... I only love it once I’ve finished the session! The long slow builds that endurance... comfortable gets faster and then those tempo/threshold/expletive sessions have you ready to use it. I love the longer comfortable run, but my plan has them going to 16k, so I may change my mind 😂

[RunRunRun13 Graduate in reply to UnfitNoMore]

Thank you for the info...great to read how it helps. As for the 16k !!!! So impressive ! 🏆

[UnfitNoMore Graduate in reply to RunRunRun13]

I’ll let you know... I go 9k this week, so still a while to go!

[SeeJillRun Graduate]

That doesn’t sound like fun but i should probably give it a try after consolidation if it helps increase my pace/distance on the 30 minute runs

[RunRunRun13 Graduate in reply to SeeJillRun]

It wasn’t fun Jill at all...felt like when you start C25k and want it to end but it’s only once a week. If it doesn’t work then me and Mr Speedy will part ways 😂

[SeeJillRun Graduate in reply to RunRunRun13]

😂😂😂

[Hidden]

Don’t put yourself down. You’re brilliant. I’m sure you’re getting quicker all the time!!

[RunRunRun13 Graduate in reply to Hidden]

Thank you Dave 😊 I’m heading in the right direction ! I will remember the “ your brilliant” when I feel like passing out 😂🏃‍♀️ 🚑

[Hidden in reply to RunRunRun13]

👍😂. You’re welcome!