Graduated - for the second time!

[Wannaberoadrunner]

I'm just excited to tell you all that I've graduated couch to 5K for the second time this evening.

I plan to continue with the 5K plus. But I wanted to know how long does it take until you notice improvements on the Speed and Stamina 5K plus podcasts ?

[Chinkoflight]

How long is a piece of string. The advice I've received is to extend time by 10% phases during consolidation. Keep to the pattern of rest days for up to a year. The more time you spend running will improve pace over time. Laura Muir's coach said her success this year in big competition was due to the long hours spent slow running in winter, with the emphasis on slow. I'm old and been a non runner all my life, but since I started in April my pace has improved 20% without doing anything other than C25K and the Bridge to 10k JuJu's magic plan, but I did time to 60 minutes.

I can now comfortably run a 5k Parkrun and my time for that has improved by about 5% again without consciously trying.

There are all sorts of speed training runs to be found on Nike running club NRC app if you like the support of an app coach.

[Oldfloss Administrator Graduate]

Well done you...again!

To improve in all areas...just run... the more you run , the more it evolves... short runs, medium distance and for many, the lovely long, slower runs that build up everything; stamina, strength, distance and yes, eventually speed!