How does this sound for a post C25k Routine? Focus on increasing pace

[marsop]

Hi everyone

I'm almost at the finish line, and starting to think about what I want to do next week. I really need a routine and a plan otherwise I just let everything go.

Currently I run at an okay pace, but I'd really like to get to the 30 min stage as my next target (currently run at 8kmph/12:04 minute miles) which I'm amazed with (compared to where I started!!!!).

I've been looking around at all the various posts, threads and websites with post-graduation plans and ideas, and what would work for me based on my past experience and what I enjoy.

I was thinking about doing the following, and would appreciate any advice, guidance or comments.

session 1 - trying to get to 5K/30 min pace - following outline of couch25k programme and do the first run of each week but instead of walk run, do 8kmph pace/10kmph pace (might need to adjust from week 5 but I'll cross that bridge then!)

session 2 - intervals - 10 bouts of 45 seconds, 30 seconds rest - start at 10kmph and keep increasing pace at 10% each week (would do these on a treadmill)

session 3 - long run - start at 33 min and add 10% each week

session 4 - strength workout

What do you all think?

[UnfitNoMore Graduate]

Welcome.

The best first post grad thing to do is to consolidate on 30 minutes until it’s comfortable/easy.

Your plan is going to do it... but really you should be running 85% of the time comfortable. So I’d drop the speed work to once in 6 or 9 runs, so personally I’d be tweaking session 2 and varying it. Likewise session one would be a comfortable 30 minutes for me... and then every few weeks go try that PB.

Session 3 is good... but make sure you run it slowly. This is the run that will deliver the quicker pace more than the other two.

Session 4... good... repeat to a session 5

Session 6... work on the flexibility... maybe yoga or Pilates... opening the hips and extending the range of the movement has a big effect on pace... do we go from 180 footfalls a minute to 240 to increase pace or stay at 180 and lengthen the stride? The latter hurts less.

Anyways... food for thought and you have time to think about that next start line. Great job on this plan... enjoy closing it out.

[Bazza1234 Graduate]

Have a think about this - 5k is considered to be a long distance race We all tend to take it a bit conservatively as we have never run 5K before we started C25K. Most of us go on then to consolidating our 5K distance and then start training for longer and longer (and slower and slower) distances. BUT - there is another option. Shorter faster distances MASTER THE MILE! podiumrunner.com/blueprint-... I have never done this programme - but I am intending to after I get my very slow marathon in July out of the way. I really need something to speed me up!!

[IannodaTruffe Mentor]

Most recreational runners, apparently, spend far too much time running at a middling pace, nowhere near enough time (75-80% of time) at an easy conversational pace ( to build stamina) and don't push nearly hard enough when working on pace.

I always find it very interesting that most runners that I know who have more than a couple of years of running on their legs are not nearly as focussed on speed as new runners. They are less likely to track their runs and enjoy long slow runs.