Go faster or longer?

[Viewfinder]

Hey everyone! So I graduated C25K last week (so chuffed). On Monday I tried stepping stones. Music was a bit too mental for first thing in the morning and the “slow mo” effect too tricky for me to stick to the beat - I breathe with my footfall so sent me all out of kilter.

I created my own playlist gradually increasing from 150 to 165. First run on Wednesday with it was tricky but today was good and for the first time I felt like I could have kept going!

Anyway... the point here is that I’m running for 30 minutes but only managing to get 4k distance. My heart rate is averaging somewhere between 155 and 160 depending on my route (I have a low resting heart rate - 46bpm - which doesn’t help and I’m female btw). But I REALLY want to achieve 5k in 30 minutes. So should I aim to run longer first or faster? So confused 😐.

[BonniesRest Graduate]

Congratulations on graduating! 🎉 I’ve just started consolidation runs and recently asked a similar question. Responses were really helpful - that running longer time will help to build stamina and eventually speed. So I’m going to do 30mins a few times per week and then gradually start adding minutes. I’ve started the Nike app which has some good guided timed runs. Good luck!

[Speedy60 Graduate]

Longer. Definitely longer. Get some long slow miles under your belt and the speed will come. If you try going for speed before you've built stamina, you will increase your risk of injury.

I hated the stepping stones runs too. Try the Nike running club app. 👍

[Dtay1978 Graduate]

Congrats on completion 🥳 Sarah keep saying in the app lately that distance is the key to increasing stamina 😊

[Oldfloss Administrator Graduate]

After Graduation it is a good idea to just take a couple of weeks to try out different runs and routes before trying the +podcasts.

They are challenging and are all about the discipline in our running, Stepping Stones being a prime example( I loathed it too) , but it is still useful.

Try some short and sweet runs...the 30 minute runs too and some long slow relaxed runs, because those, weirdly, are the ones that eventually help us to improve our speed and distance

So, maybe take a couple of weeks of runs just for pure joy and then try the rest of the podcasts and move forward

[Viewfinder Graduate]

Thanks for the feedback everyone. A key issue for me is that I don’t enjoy running. Never have. But have taken it up as my team sport had to stop during lockdown. I really struggle with distance - have always been a sprinter - because I am breathless from the outset even though I’m shuffling (running slower than walking). I was chatting to a friend who is an avid triathlete and she suggested strength work might help with the breathless thing. Does that sound right?

I am going to persist - too competitive with myself not to - and I am following the guidance for a few weeks of consolidation runs but I only found this site and all you great people after I graduated so was lost for a few days not knowing what to do. Questions are all so that I can plan ahead - not because I’m looking for instant results. I have to have something to aim for!!

[IannodaTruffe Mentor]

If you read the guide to post C25k running then you will find advice about speeding up, which basically means slow down for most of your running to build stamina and endurance.

As you get more miles on your legs the strength will develop and speed will increase naturally, but it takes time, so be patient.

To answer your question, I would recommend that you stick with 30 minute runs in a consolidation period until you feel totally comfortable with that duration, before increasing using the 10% rule, until you reach 5k and then you set a time that you can chip away at over the coming months and years.

Make sure that you do some nice slow runs, as they are the ones building your aerobic core and also make running much more enjoyable.

Run for fun like a child, not like an adult desperate to prove something.

[Viewfinder Graduate in reply to IannodaTruffe]

You’re misunderstanding me - I don’t need to be spoon fed like a baby. I have been active my entire life. Running is new to me. I will consolidate, I will follow the advice. But I don’t enjoy it so looking for some positive reinforcement not reminders of what I already know - have read everything and will stick to the plan. Please don’t misunderstand my inquisitive nature - I crave information. That doesn’t mean I’m going to head out and sprint into an injury. I am purely curious as to the best way to improve.... over time!