Stepping stones

[Oldwoman65]

I've been doing the stepping stones program with Steve Cram. I've done 5 or 6 of each one. The forty minute stamina one, I've added extra on to try and go further. I've got up to 6k but can't seem to get my body to go for longer. Should I be following a different plan or should I just carry on trying to add to this one? I'm very slow. I probably do 5k in 37 minutes

[GoogleMe Graduate]

Very slow...😂 My fastest ever 5k was 43 minutes and that was a very long time ago. And my 10k times...

If increasing distance is your goal, you could pop over to the Bridge to 10K forum here (same old 'faces' 😀) and check out the popular Magic Plan devised by ju-ju-

[drl212 Graduate]

I'm a slow one, too. My best 5K (after 3.5 months) has been 43 min. I am improving each time I run that distance. But I'm just thrilled to be able to say I can run a 5K distance. And actually changed what used to be a challenge - I'll run a 5K - into something I am doing at least weekly just blows my mind.

At the moment, I'm working on the NRC 10K plan as I like to have some coaching. But as someone else said, the Magic Plan has worked for lots of folks, too.

If you've hit a plateau, maybe it is time to try something else...

Go slow...

[Oldfloss Administrator Graduate]

Well done for staying with it, but maybe, as GoogleMe me suggests, pop over to Bridge to 10K... time for a change maybe.., A change is as good as a rest.

When we do something for too long, it can become counter productive.

I am running shorter runs now, time wise and taking each as it comes and seeing some interesting results!

[Oldwoman65 Graduate in reply to Oldfloss]

That's interesting. Are they shorter but faster? From reading posts on the forum, I assume there isn't an equivalent programme for 10k. I do like being given encouragement while I run. I either have Sanjeev or Steve Cram chatting in my ear

[Oldfloss Administrator Graduate in reply to Oldwoman65]

Well... shhh.... yes, they can be ! The longer distances too when I run them are as well. Id di the HU 10K virtual run in 1hr 17 minutes a couple of weeks ago in the same time that I did it seven years ago...

The Nike Running Club has guided runs and although the 10K one does nit have audio commentary,, you can do longer distances with commentary... start with where you are with the guided runs and work up... there are 60 minute runs for when you are ready and 99 minute runs too.. all with commentary..

[Oldwoman65 Graduate in reply to Oldfloss]

Thank you so much. I'll look at the NRC app. Wish me luck. I really do want to up the anti. Just doing the same old, same old won't improve my fitness

[Oldfloss Administrator Graduate in reply to Oldwoman65]

If you start with the shorter runs... and work through.. I love Coach Bennet as do many here... but there are other commentators on too! Look at Guided runs..

[MissUnderstanding Administrator On a break Graduate in reply to Oldwoman65]

Totally agree with this recommendation! It’s free so if the style’s not your thing, nothing lost. It’s been brilliant for my running. I did their 10k programme recently and really enjoyed it. You might like the easy following suggested runs and getting ticks option if you’re the same as me! There are five runs offered a week so most people either just pick three or make a week last longer so they can keep their rest days. I really enjoyed it and I always find when I’m following a programme, that’s when I see progress. We’re all different though!

Whatever you choose to do, wishing you lots of luck!

[Oldwoman65 Graduate in reply to MissUnderstanding]

Would you be able to send me the link please. I'm not great with tech 🤦

[MissUnderstanding Administrator On a break Graduate in reply to Oldwoman65]

I don’t think I can send a link because it depends on where you get your apps from…I’ve got an iphone so when I search for “Nike Run Club” in the App Store this is what comes up, and the highlighted one is what you’re looking for. If you’re on android, it’ll probably be very similar but I have no experience of that, sorry!

Nike Run Club app

[MissUnderstanding Administrator On a break Graduate in reply to Oldfloss]

There must be some new ones…I’ve done two 10k runs with commentary! I think Coach B mentioned having been pestered for some more! There’s now a 10k run, 10k race run and a 10k headstarts run. The 10k tempo run is NOT a 10k run! Have been caught out by that before!

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

Oh right ! I have missed that then! Thanks YOU!

[MissUnderstanding Administrator On a break Graduate in reply to Oldfloss]

I only found them when I did the new 10k programme!

[Curlygurly2 Graduate in reply to MissUnderstanding]

The 10K tempo run is not a 10K run? Err what is it then!! Is it like the 8K tempo, which is 8K sandwiched between 2KM warm ups and cool downs, making 12Km in total?

[MissUnderstanding Administrator On a break Graduate in reply to Curlygurly2]

Exactly right! This is it…

I don’t mind the idea of it but I’m still at the stage where running 12k feels a jump from 10k and I need to be mentally prepared!!

Tempo run

[Curlygurly2 Graduate in reply to MissUnderstanding]

I don't think I know this particular podcast, but if it's like the one I described, it's very good, one of my favourites. I know what you mean about a big jump, but the slower warm up and cool down will make a difference, and trust CB, he knows what he's doing!

[MissUnderstanding Administrator On a break Graduate in reply to Curlygurly2]

You’re right there! Thanks for the encouragement!

[MissUnderstanding Administrator On a break Graduate]

It might be reassuring to have a look at this here showing average 5k times by sex and age. You’re not slow!

healthline.com/health/exerc...

Not that pace matters…your run your way obviously but looking at your bio, you’re at least 64 so 37 minutes makes you a speedy speedster and down in the women age 35-49 category!

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

It does!!! x

[Oldwoman65 Graduate in reply to MissUnderstanding]

Thank you for that info. Makes me feel better about my running. I always feel a bit silly saying I run. Imposter syndrome. I'm 69

[MissUnderstanding Administrator On a break Graduate in reply to Oldwoman65]

We all have that! It’s so hard to shake and I find it really helpful to be reminded I am a runner and that doesn’t depend on my mileage or my personal bests.

You are an absolute inspiration and I really hope I’m still running like you when I’m 69!!

[Oldwoman65 Graduate in reply to MissUnderstanding]

Thank you. I'm looking for a guided 10k plan now. It seems NRC is the most popular. Any thoughts?

[MissUnderstanding Administrator On a break Graduate in reply to Oldwoman65]

I did that one earlier this year and I really enjoyed it. There were some weeks I found the guided runs a bit samey and looking back, I should have picked a different guided run of the same length instead of doing another headstarts/finish lines but overall, it’s really good. There’s a jump from 6k to 8k that some might like to smooth out by adding a bonus 7km week in between. There are five runs offered but usually people either choose three or make a week last longer to keep their rest days.

The other option that could work well is to follow the time based magic plan structure choosing guided runs of the right length from Nike Run Club. That has three runs a week and a nice build.

I will add my “cheesy marmite” disclaimer for Nike Run Club. It’s not to everyone’s taste but it works really well for me. I’m currently following their marathon plan having done the 10k once and the Half marathon plan twice!

[Oldwoman65 Graduate in reply to MissUnderstanding]

Wow, your good ambassador for NRC. I can't imagine being able to get any further then 6k at the moment 🤦

[MissUnderstanding Administrator On a break Graduate in reply to Oldwoman65]

Until we got past 6k, I don’t think many of us could!! Remember back to couch to 5k week 1 when running for more than a couple of minutes seemed impossible? It’s just taking things one step at a time! I’ve had bumps along the way and I might still not get there, but it’s great to be in the position of standing on this particular start line for a scary journey!

[Oldwoman65 Graduate in reply to MissUnderstanding]

Definitely. I hope I'm doing something to towards keeping me going 🤣

[Never-too-old-run Graduate]

You're better than me. I do 5k in 48!!! 🤣 At least I finish!

[Curlygurly2 Graduate]

Blimey! You're able to carry on after doing the Stamina podcast? I do love those podcasts but they finish me off, couldn't run any further at the end of those! I'm not sure they are meant to be used as part of a longer run, maybe try some of the NRC podcasts as others have said here. I don't know what your normal cadence would be, but Coach Bennett talks a lot about easy running, maybe that would help you improve your distance.

And yes, another one with a 5K time in the 40s, my best ever was a tad under 35, but that was in another lifetime...