Thinking ahead Wk9 Run1, do I repeat??!!

[Toblerone81]

Hey everyone. Three more runs till graduation and I'm wondering if any of you have repeated the program? I can now run at 4.4mph which I know is a slow ish pace, but it really doesn't bother me as I've nearly completed the programme and I never thought I could achieve such a thing!! I'm wondering if repeating the programme I can perhaps up my speed to 5.4mph and gradually increase throughout. FYI, I'm treadmill running currently due to busy family life. Any advice would be great.

[IannodaTruffe Mentor]

When you graduate I will send you a link to a guide to post C25K running.

You need to mix up your runs if you want to build speed........ slow runs to work on stamina and a few faster runs to develop speed. Pushing for speed on every run is not the most efficient way to achieve it.

[Toblerone81 in reply to IannodaTruffe]

Thank you, I'll wait to receive the guide after I graduate 😊

[Monty89 Graduate]

Hi. I’m a treadmill runner too. I am only just about to start week 5 but have tried to run at about 7.5km/h. I think once you s graduated and are running 5k you will gradually get faster. Set yourself a little target each week and just up the speed slightly and I reckon you will get quicker that way. It’s a good way to keep the challenge going so you don’t get bored too.

Good luck and well done.

[Toblerone81 in reply to Monty89]

I think that's the only thing with treadmill running, looking at my white door is becoming tedious. I'll start trying to get out to run at some point but with work, kids, family life the only way I can commit is via treadmill at present. Hopefully the graduation guide will have some ideas 😊

[ArthurJG Graduate]

There’s no need to repeat the programme at higher speed. There are better ways of getting faster if that’s what you want to do. Get to 30 minutes, then get to 5k by the ten percent rule if necessary. Once you can run 5k there are training programmes you can use to work on speed if that’s what you decide to do (not everyone wants to get faster but it’s fine if you do.)

[Toblerone81 in reply to ArthurJG]

Thank you for your reply, speed has never really bothered me to be honest. I think I just hey caught up by others posts where there running 6.5mph and makes me wonder I should of been going faster and pushed myself more. Can I ask what the ten per cent rule is?

[ArthurJG Graduate in reply to Toblerone81]

Yes. It’s for after you graduate. If you want to increase your running time beyond 30 minutes, the ten per cent rule says that NEITHER your longest run NOR your total running time for the week should increase by more than ten percent of your weekly training load. So if you normally do three 30 minute runs, as you would when consolidating after C25k, then when you decide it’s time to step up again NEITHER your longest run NOR your total weekly running time should increase by more than nine minutes (ten percent of 90).

Most people increase by less than ten percent and also only lengthen one run per week, keeping the others at 30 minutes. For example, people who graduate but haven’t done 5k will often keep two runs at 30 mins and add three or five minutes to the third one each week (33, 36, 39 or 35, 40, 45) till they reach whatever running time corresponds to 5k at their pace.