Hi everyone

[Moomin63]

Haven’t written for a few weeks so I thought I’d catch up with you all!😃

I’ve managed to keep up with the running every other day except for once when I had a 2 day break. 😁I’m now on my 8th consolidation run and I’ve been trying to improve my pace run by run. I just repeat the last run of W9 with Jo.

I’ve been running a steady 3.50/60 km with an average pace of around 8.50. Then I remember that I’d downloaded a post C25k podcast with Laura and thought I’d give it a go. I found it quite useful as it gradually increased your steps from 150 and ending up with 160 steps on the last 10 mins and keeping in step with the music beat. However after checking MapMyRun afterwards I realised that my pace was around the same.

So today I decided to repeat W9 run again and I was amazed that achieved a pace of 8.05!! What is going on? By the end of my 30 min run I managed 3.75km and an average pace of 8.12!!!! Yay it was a real breakthrough! I’m soooo chuffed. This is the first improvement in 3 weeks. I’m not sure if it was doing Laura’s podcast that helped me run faster or just accumulation of running. Either way I’m really looking forward to my next run.!! 😁💪 🏃‍♀️

[IannodaTruffe Mentor]

Well done.

The accepted way to get faster is not to attempt to beat your time on every run, but to spend 80% of your time running at an easy conversational pace, to build stamina and strength and only push for pace on the remainder, using intervals or fartlek, as explained in the guide to post C25k running.

Running flat out on every run is a sign of a rookie runner, so slow down the best pace to develop your running body..........it is normally more enjoyable too.

[Moomin63 Graduate in reply to IannodaTruffe]

Thanks will do. I think I’ve definitely built up my stamina over the past few weeks as I feel more comfortable running at an even pace. It was an added bonus when I heard that my pace had improved. I will have a read about using intervals 😄👍🏽

[healthy-laughter Graduate]

Well done Moomin increasing your distance is amazing. I'm going out on consolidation run 7 this morning. I've taken a week off as my body has developed post run aches and pains and that's without any improvement in pace or time. I'm still between 3.2 and 3.5km in 30 mins so you are doing great.

[Moomin63 Graduate in reply to healthy-laughter]

Thanks! Good luck on your run 🏃‍♀️ you’ll realise how much you’ve missed it. I think the fact that we are still getting out there and running is a great achievement so we should give ourselves a pat on the back!!

[Sussex13 Graduate]

Well done, sounds like you are really progressing in the right way. Super run! 👏

[Moomin63 Graduate in reply to Sussex13]

Thankyou! 😁

[DeterminedBear Graduate]

Well done, keep it up.