Some questions for experienced runners - not for the faint-hearted

[StatusBaby]

I graduated some time ago and found it hard to keep motivation going. I've now recovered my mojo and am out running 3 times a week.

My first query for the more experienced runners is this - I'm still not anywhere near 5km in 30 mins. Every week - although not every run - I seem to improve, but my best run is about 3.7km. Any advice on how to improve?

My second query is a bit gross - don't read on if you're eating your breakfast! During the first 1km of my runs I seem to suffer from an excess amount of snot and bogies which upsets my breathing patterns. I try and clear my nose whilst running using the footballers method (hold one nostril closed and exhale forcefully through the other to clear). After a while it all seems to settle down - is this normal?

[GoGo_JoJo Graduate]

🤣🤣🤣 perfectly normal! Although I must admit since cutting animal products from my diet it's not as bad as it was! 🤔

Getting out more regularly and for maybe longer duration I found the problem sorted itself and now I don't need so many snot stops.

As to distance, now that you've graduated start making one run about 10 mins longer per week. You'll cover more ground and as you get used to it you should find in time that you get a little faster so that your 30 min runs cover more ground too . 👍🏻

[UnfitNoMore Graduate]

Are you running all 3 runs the same still? If you are, what you are seeing is normal... it’s likely that you will slowly but surely improve your distance over time. The easiest way to 5k is to go to it rather than wait for it to come to you. I’d shorten one to 25 minutes and extend another to 35, then the week after take these to 20 and 40. After that keep extending your long run each week. Make sure the long run is taken at a slower pace than the others. The short run can be taken a little faster, but in the early weeks I’d run it relaxed still.

Another way of doing this would be to follow ju-ju-‘a magic plan on the Bridge to 10k forum. If you use the time based version then it’s not a 10k plan as such.

As for question two, yes... this is normal! The old snot rocket technique works 🤣. Occasionally I have the same issue during cooldown which is easier to deal with as I can grab tissues from my car.

[StatusBaby Graduate]

Many thanks for both replies - I'm running 3 x 30 minutes - still listening to Sarah Millican on the C25K app. I like the 5, 10, 15, 20, 25 minute notices as I run a regular route so I can clearly measure progress. I've tried Strava - but found it unreliable, and so I don't have a decent timing/measuring ap - I can measure the distance using scribble maps but any recommendations of suitable apps would be appreciated.

One of the attractions for C25K for me is the time factor - like many I struggle for time - and a 40-minute session (including the 5 minute warm up and down) is hard enough to fit in to a busy schedule - I guess I am going to have to find an extra 5 or 10 minutes!

[UnfitNoMore Graduate in reply to StatusBaby]

It’s tough for a lot of us, which is why going to 3x60 minutes would just not work. Many people I know take their long run on a Sunday morning before breakfast.

[iain-strachan Graduate]

Have a go at the NHS C25K+ podcasts - three different podcasts with Laura, and music to run to the beat to get you running at different cadence rates. I recommend SPEED (which is a short run of 18 mins but with interval training - alternate fast and recovery intervals), and STAMINA - which is a little longer at 35 minutes at gradually increasing step rate - but, as I found last night, very manageable. The other one, STEPPING STONES is a shorter and slower version of STAMINA - but I found the music on that one ghastly!

[IannodaTruffe Mentor]

The guide to post C25K running may be helpful healthunlocked.com/couchto5...

[Idkwhattodo123]

Hi, i have the same issue with my speed. I finished c25k in mid August and have been repeating week 9 for last two weeks.

I did a park run on Saturday with my 10 year old son and it took us 56 mins 🤣

This week i have gone back to week 1 and did sprints for the 1 minute runs. They were really hard!

I am going to do the program again in this way and see if my pace improves. I found it really hard to do a full minute fast and for the first time ached the next day.

I know everyone says the speed will come later but its disheartening when you get overtaken by walkers and the only person to finish park run after you has crutches!

But i am going to stay focussed and will get there.

[RunRunRun13 Graduate]

Thought you were going to say “excess wind” that must be just me ! 🤣 Although I do have to blow my nose before I start to run in the mornings.

I do a short run, 30 min run and normally Sunday morning do a longer one.

When I graduated I did 3 x 30 min runs for a few weeks and then gradually increased one run a week.

Maybe worth looking at Ju-Ju’s plan which I have completed and it really does work and increases your fitness levels. You can start at any time and if you stick to the plan you will see such a difference.

Good luck 👍

[StatusBaby Graduate]

Many thanks for all of the comments and tips. I started today with a revised format which I'll keep up for a few weeks. Two runs will be standard W9 runs - 30min - but one will be a 35min run - which I did today using the C25K app - I just ran through the 5 minute warm down walk and then set my alarm for the "real" 5 minute walk-down. I was actually surprised how easy it was.