Recycled c25k

[Snailkiller]

I followed c25k from last September to November and went from running not at all to a 5k race and parkrun in the 9 weeks. I was delighted to start with but in fact, as many people find, running 30 mins was not 5k, it was 3k. I can run 5k but it takes me 50 mins or more on a bad day. But at least I'm running! However, after half a dozen park runs and local 5k races coming in the last 5 every time, I'm beginning to feel like I'd like get back before the organisers start packing up the equipment and half the other runners have gone home and had their lunch. So I hit upon a plan to recycle c25k but up a gear. I'm now starting all over again from run 1 week 1 but where the app says 'walk' I run my normal slow speed (including the warm up and warm down) and where it says 'run' I run at the speed I'd like to be able to sustain for 30 mins which is quite a lot faster. I try to make sure I keep that speed up for the whole minute (w1r1) etc. So far I'm only on w1r2 but I can already feel an improvement. 30 min 5k here I come!

[novice197 Graduate]

I'd be interested to know how you get on as I've thought about that once I've got a few more consolidation runs done.

[Snailkiller Graduate in reply to novice197]

I'll definitely keep everyone posted on how this goes.Next post round about halfway I think.

[UnfitNoMore Graduate]

I gotta say right now... well done maintaining and getting down to parkrun all those times. As a tailwalker at parkrun I have shouted at a couple of marshals for packing up like that... that’s not what parkrun is about! When I’ve marshalled I’ve never packed up before the tail has passed me... and where I normally volunteer we love to all be there for that most important runner of the day, the last finisher, the one who has worked the hardest to get through 5k... and we all cheer them home... that’s parkrun right there!

Anyways... the early weeks run as run/jog is a good idea... they become a fartlek, they’re fun and they build endurance very well. I’d also suggest, after these weeks are over, going long on a run... if you can edge up to 7k and be comfortable at your pace as it is now, you should be able to run 5k a little quicker. Running long builds the fuel tank... running fartleks, short tempo runs and the likes embeds muscle memory... and the two aspects can cut 5k times by minutes rather than seconds for newer runners.

Enjoy the journey to a faster 5k.

[Snailkiller Graduate in reply to UnfitNoMore]

Thanks, I'll work on distance too. I often run with my new runner sister so we could work on this together. She's naturally a bit faster than me being a tad taller so speeds me up a bit.

[UnfitNoMore Graduate in reply to Snailkiller]

Ok... if running with someone naturally faster then they need to slow down if you’re going to run further! The ideal is to never push pace and distance at the same time... it will do her good to find a slower gear. Then you can go shorter and use her pace as a tempo run... and you find the slightly higher one. So, you can certainly help each other on the journey.

[madmother Graduate in reply to UnfitNoMore]

It’s very complicated this running lark! Now I know why I’ve never succeeded when trying to go it alone in the past. You are all fabulous x

[IannodaTruffe Mentor]

Many have started this, but I have never heard of anyone completing it.

What do you do in Week 5?

[HeavyFoot Graduate in reply to IannodaTruffe]

Hi IdT. I’m with you on this. I repeated the program at a faster pace. Easy at first but it caught up with me in week 5. Stopped in week 6 as I already knew I could run 30 minutes. I would have better spent my time improving stamina and pace with consolidation runs and stretching run time little by little. My target is to complete a Parkrun in 30 minutes by August

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This is Fartlek "speed play". And it will certainly work. Your speed improves but also your recovery pace improves, it's great for long runs and confidence when you know there's a pace that you can actually recover.

Also try hill training, find a steep hill (about 50 metres) or even steps and run up them and then walk down. Start with 5, try and get to 10. This is a completely different type of running, your legs will tremble when you've finished, it's similar to sprint training. This will improve your technique, leg strength and speed.