Some guidance please; 2nd time graduate

[Datsdwaytis]

Good morning all the good people on here.

Yes, fabulous feeling to be able to do this 2nd time. I graduated first last April after picking up and dropping c25k 3 times prior. One thing to another and I let it go to waste; my progress after I graduated I mean. I picked up the mantle again and chuffed to bits I've been able to complete it. Also this time I've been marginally better too(3.8km this time).

I've read a lot of messages here about it being Ok to not hit 5k in the 30 mins and I'm comfortable with my distance for now. What I intended to ask was how do I progress? I've done the 9 week for more than a month now, successfully and I'm happy to continue. I'm glad I'm improving as I do it every time, even If by progressing another 5 mins.

Shall I keep at it trying to squeeze 5k in the 30 mins or shall I just run for 30 mins irrespective. or shall I try to increase running time by 5 mins week on week?

Of course, my aim is fitness anyhow. I don't intend to go for a 10k or marathon or any such feats; though if 'training' for them helps it'll be a boon.

Thanks in advance and happy running.

P.S. this time I did lose some weight too though I've been eating carefully as well.

[Cmoi Graduate]

Hi Datsdwaytis , if I've understood you correctly you've already consolidated C25K by running w9 for a month.

So I'd recommend you introduce some variety into your running, as doing the same thing all the time is unlikely to help you progress. In my case it would have bored me so much that I'd have given up running!

Try different routes, keep to a comfortable pace if you're increasing distance, maybe speed up a bit over shorter distances. Have a look at the Magic Plan over on Bridge to 10k. You don't have to end up running 10k, but it will at least give you some ideas for varying runs and increasing the time or distance you run: healthunlocked.com/bridgeto...

Enjoy yourself, that's the most important thing!

[Datsdwaytis Graduate in reply to Cmoi]

Hi Cmoi , thank you for writing on the post. Very helpful to know I'm not alone with similar experiences. I'll certainly pick up on the Bridge Link you shared and this time for some reason I am enjoying it. More than last time certainly. A bit more confident.

[John_W Graduate Ambassador]

Have a look at Weeks 7, 8 and 9 of C25k.

There's your method ... right there

'a little bit extra each week'

[Datsdwaytis Graduate in reply to John_W]

Thank you John_W .. I was thinking on similar lines.. so you mean extending by 3 mins each week? per the 7,8,9 method? Stressing more on running time than distance, right?

[John_W Graduate Ambassador in reply to Datsdwaytis]

Yes, exactly. You body has no idea about distance, but it certainly understands time.

As long as you've comfortable doing 30 mins, 3 times a week, then you can start to increase all 3 or just one of your runs. The advice in the other replies is very good.

Regarding increasing time, the general advice is not to increase by more than 10% .

So 3x 30 mins becomes 3x 33, then 3x 33.3 (but you can round up), 3x 36, 3x 40, 3x 44 etc.

Have a look at the Magic 10K plan in our Bridge to 10k section.

[Datsdwaytis Graduate in reply to John_W]

Thank you.. Very useful indeed. I'll aim for time in that case rather distance. Least for now

[Instructor57 Graduate]

Hello and congratulations on graduating again !As you have already consolidated you 30 min runs then there is no need to carry on just doing the same (unless you want to ?)

What you do next is really up to you and what you actually want from your running .

You mention fitness being your main objective .

If you are now comfortable with your 30 min runs then perhaps it's time to mix it up a bit .

You are probably now in your comfort zone ! And thats great , but to quote what a very inspiring runner here GTFC once said to me .

'Confort zones are great but nothing grows there' (including fitness level)

It's a quote I'll always remember!

So perhaps varying your runs will help .

Example :

If you are running 3x a week then do 3 different runs .

Maybe 1x your normal pace run for 30 mins .

1x Shorter run (Say 3 to 3.5k) at a quicker pace or as a Fartlek run .

Then 1x Slower longer run , increasing your distance on this run by no more than 10% of your previous weekly distance total .

This 10% Rule (Or guide) is there to help prevent injury from too much too soon .

Your aerobic capacity will improve quicker following a program like this then it would just doing the same old run at the same pace (a habit I need to get out of again !)

You also mentioned 5K in 30 minutes, well this may suprise you but the best way to increase your speed is by running slowly.

Yes, running slowly makes faster runners !

Around 80% of your running time should be easy runs (At a conversational pace )

Then some shorter quicker ones as mentioned earlier .

This will give you your optimum progresion.

You could also look at the Magic plan as linked to by Cmoi

There is a time or a distance plan , your choice !

Whatever you decide , stick at it and happy running!

[Datsdwaytis Graduate in reply to Instructor57]

Oh that's stupendous advice Instructor57 , I shall certainly remember the comfort zone line. I didn't know about 'fartlek', I'll have to google it. Very sensible and patient advice, I appreciate and thank you for it.

[IannodaTruffe Mentor]

Have a read of the guide to post C25k running healthunlocked.com/couchto5... and the FAQ Posts which cover many running topics healthunlocked.com/couchto5... and may help you structure your regime.

[Datsdwaytis Graduate in reply to IannodaTruffe]

Thank you, I shall have a look at this.