Beyond Couch 2 5K (Speed)

[Busboyglyn]

After having run stepping stone 3 times I thought I would move on to the Speed run, I found it very easy with very little real effort, I did not even break into a sweat, but I will run it a few time to see how it goes.

I have had a look at the Stamina run and that looks a bit of a challenge with a 40 minuet run, the longest so far 🏃‍♂️🏃‍♂️🏃‍♂️

[MissUnderstanding Administrator Graduate]

Glad you enjoyed it! Speed runs can feel very different depending on how much you’re pushing yourself. It sounds like you found a really happy way to run.

Just one thing to bear in mind is that it’s important to keep a balance of faster and easier running. Even professional athletes have 80% easy with 20% harder to stay off the injury couch. That 80% easy is easy to overlook the importance of too! It promotes changes in your body that are the bedrock of all your runs.

Instead of just repeating the speed run, why not do a few conversational paced runs (two or three) and then do it again? Over time that could become a speedy run, a chilled run of about 30 minutes (or any short type run) and a longer run. Many training plans follow exactly that pattern. It’s up to you though! Just bear in mind that 80/20 guidance.

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

Complete agree..too much, too soon can result in a spell on the IC. X

[Folkylass Administrator Graduate]

So pleased you’re progressing with your running Busboyglyn and well done on finding your speed run doable.

[Mummycav Administrator Graduate]

well done Busboyglyn ..your stamina has been built up by the wonderful c25k so keeping it up is great..careful not to over do it though 😉

[Mojoxxx Graduate]

Hi, well done on your progress. Can I just ask where (which app?) are the runs you mention? I’m interestedin varying mine up too and am using the NRC app

[RunByTheSea64 Graduate in reply to Mojoxxx]

Once (or just before) you graduate on the C25K app, the stepping stones runs appear on the app, usually just below your Wk9 third run

[Mojoxxx Graduate in reply to RunByTheSea64]

Found it, thanks. I’ll start this App on my next run and see how it comparesto NRC app x

[RunByTheSea64 Graduate in reply to Mojoxxx]

I've started using NRC and am impressed with the variety of runs on there, and the fact you can just choose a time or distance to suit yourself.

[ChrisP81 Graduate]

hey, thought I’d chip in. I’ve been doing behind couch to 5k for a little bit now. I started off doing the stepping stones and stuck with it until I could run 35 minutes and then did speed and then quickly stamina afterward.

After doing all 3 you can see I focus on stamina now and do that on a Tuesday and Sunday and I run the speed run on a Thursday just as a shorter interim one to work on my speed for the other 2 runs and its intervals so I use it more of a quality exercise to work on my pace in the bigger runs.

As you can see on the screen shot the 40 minutes runs are focussed on a lot from me. But hopefully my take on the speed run helps with your plan of attack too.

Beyond 5k screen shot

[Mojoxxx Graduate in reply to ChrisP81]

Many thanks ChrisP81. I have rediscovered myC25k app and can now see the Stepping Stones part. I must have been too excited to have noticed it begore! Have you discovered the NRC app - it’s free and has loads of different guided runs to try if you’re looking for some more variation.

[ChrisP81 Graduate in reply to Mojoxxx]

Thanks Mojoxxx, no I hadn’t until you mentioned it. I’ve now downloaded it and will do some exploring for sure!