So had a go at Laura's "speed" podcast again (this time without falling over... )
Got well into it and was doing 4.4km/h on the slow beats and 5.0 dead on the fast ones....I felt happy with my posture, running action and it almost felt like 'real' running (vs my usual shufflejog)!
But before the last two intervals (one slow, then one fast) I had to stop, and walk...
BUT I don't think of this run as a failure I feel it as a challenge and a good target to push for! Next time I'll get one more slow interval, then the next time finish the challenge.
When I checkout out my data (now gathered from my Garmin 35 forerunner) I found that I'd covered just over a mile so my speedy mile is now about 13mins 15 seconds (wow)!!! LOL
This would put me on target for a 41 minute 5k one day! : )
Picture of my doggies (for Runwithdog) 'cos I do too! : )
PB
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primaballerina
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Yes, these are indeed these podcasts - although i found it so difficult to work out how to download them to my phone (without having data on etc etc)... weird.
Anyhow I digress...
I did a few repeats of Week 9 but used things like mapmyrun just to gather a few stats... tried a Nikerunclub thing - and it nearly killed me... so I guess I've been graduated for about 1 month and tried this once before about two weeks ago (when I took a tumble)... but that time I think I did complete it!
This time however I felt I was more 'in the zone' pace, action wise... but when my heart rate and breathing started getting less controlled I thought I'd better call it a night.
I guess I'll need to keep with my longer slower runs to increase stamina, and then maybe once every other week do a 'speed' test run!
I'm just so keen to run 'faster'... but as they say, you can't run before you can walk... so I can't sprint before I can jog properly!
Oh - I think the speed podcast lasts only 16 mins... 5 mins warm up jog then fast - slow mins for the remaining 11 then cool down walk (not included in total time).
Me too. I want to run faster to prove I can do it but this forum keeps bugging and telling me to slow down and it will happen. Its a head and heart decision. The head (forum) says ben sensible and Me says go for it. Lets hope the head wins!!
There’s nothing wrong with aspiring to run faster after you graduate. During C25k the focus is on running continuously for a certain length of time and that’s appropriate at that stage. Once you graduate and consolidate you have many options. A lot of people here aim to build up distance so they don’t focus on getting faster and that’s fine but it’s not compulsory. Personally I want to get better at 5k and have no aspiration to run a marathon. I’m allowed to want that and so are you - so don’t let anybody tell you that shouldn’t be your target just because it isn’t theirs.
What WOULD be a mistake would be to try to increase both speed and distance at the same time. It’s true that when you train for distance there’s often an incidental benefit to your speed and vice versa but decide which is your priority and train accordingly.
It’s worth being aware too that there’s a difference between training and practice. What I mean by that is that if you want to get better at running 5k, there are better ways to do that than just running 5k three times a week. Again there’s a difference between learning to run at all, as in C25k, and learning to run better. I ran the EMF 5k at the weekend and I followed an eight week training programme for that which had me running three times a week but every run was different. Was I logging lots of fast 5k times in training? Absolutely not. But when race day came, when it was time to do a hard, hilly 5k race, I was ready. I learned a HUGE amount in that eight weeks.
Other people here were running marathons and half marathons over the same weekend. They had a great time but so did I: I made a different choice about how I wanted to progress. You’re entitled to make your own choice as well.
The 5k one? Go for the intermediate one then. No point doing beginners as you’ve already done C25k which serves the same purpose. And the advanced one - well, just no 😀 The intermediate one has an interval run, hill repeats and a longer slower run each week. I really liked it and it worked for me.
I did too because I live on the coast. Still wary of hills but that programme helped. I also swapped my lovely flat home parkrun for hillier ones on two occasions in the run up to Edinburgh.
Nothing to laugh at there... great job. I have interval runs when I’m on plan and the coach doesn’t care if I run, walk, or just stand between intervals... he does all 3 on his sessions. Sounds to me like you’ll soon be a sub-13 miler... and that’s pretty amazing for someone who not long ago couldn’t run a mile, don’t you think?
you already run really fast... don't know what you are worried about... I'm way behind you! : ) you could REALLY show how it's done if you did this podcast!
I use this podcast once a week to help build speed, it's great. Sounds like I run a similar pace to you. Looking for a new interval plan now as I've run this one a few times. May try C25K week 4 but jog/run the intervals to see how it goes.
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Friday's Fastest Mile Fun... Intervals.. 
longest run ever
11 mile run !
Don't be daft!
