I have been running the 9th week for a year now.
Once or twice at week mostly because I love the fact the I know how long I have run for every 5 min and so on.
I have yet found a free app that offer similar option. Had a couple of injuries that stopped me a for few months.
However I don’t feel my running fitness has improved much.
I feel I’m stuck in a loop, this is the only exercise I currently but does take care of my upper body either.
cab anyone suggest alternatives routine??
Have you thought about using the Nike Run Club app? It’s what I moved on to after graduation from c25k. A bit marmite-quite cheesy at times but it’s been absolutely brilliant for my running. There are guided runs of various lengths and types so you’re not limited to running for a comfortable 30 minutes every time. Shorter, faster runs are great fun when you’re ready for them (which it sounds like you are) and they’ll help you get fitter. Most runs will tell you when you’re at a specific time or distance into the run which might suit you, It’s free so nothing lost if you don’t like it!
Running longer is another route you could go down. There are some plans on that app, but I’d suggest coming over to the bridge to 10k forum and saying hi. It doesn’t commit you to running 10k in any way! It’s where many graduates from here go when they’re progressing their running after finishing here. I used the magic plan in the pinned posts there to build my distance. That also had the effect of making me a bit faster over time too. There’s a two runs a week option too. Running fitness comes with lots of long, slow miles so that could be a really good option for that aim. Even better, combine the two-mostly comfortable runs with shorter, faster ones and you’ll really see your fitness increase. That was my experience! Even elite athletes keep 80% of their running slow and comfortable.
healthunlocked.com/bridgeto10k
Finally, it’s worth building strength training in to help you avoid injuries as well as to get stronger! There’s a strength and flex forum with lots of ideas too.
healthunlocked.com/strength...
Really good luck with however you decide to move forward. Hope to see you on Bridge to 10k sometime!
thank you so much very helpful I’ll give it a try.
I’d second the Nike Run Club (NRC) app. There’s a 10k training plan on there and the runs are very varied. Free too - bonus!
I found I improved when I just ran. Didn't worry about time or distance, just ran in the moment!!(I do record my runs on strava, but don't look until I get home)
I bet your running fitness has improved and you're covering more distance in 30 minutes than you were when you graduated a year ago. The magic plan (time or distance) will help you take the next step if you want to concentrate on running. You've mentioned your upper body needing attention. Could you swim once or twice a week as well?
I'm with MissUnderstanding. It was my next stop too. A lot of variety. Something for everyone. If you want to push on, distance or speed or just for a change
I just do Spotify with Strava pace notifications.
(I've always got songs to learn. Sometimes it good to just listen instead of constantly trying to work them out).
I use Runkeeper to tell me how far and for how long I've been running. It's free and seems to work well. Why not try following Juju's magic plan and gradually work up the time or distance you run. I did time first and then the distance and worked up to 10k. With Runkeeper you won't get such accurate times as only tells you every 5 mins, but it was OK for me, gives you an idea.
There are lots of body fitness things on the Strength and Flex area of Health Unlocked. Good luck, whatever you decide to do! 😊
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