Hi all,
I completed C2 5K about a month ago, and I’ve been trying to attend Park Runs to ensure I keep up with my running (slow jogging, rather!)
I’ve also been trying to fit in two 5k runs during the week, to prep me for Park Run. Is this too much? Should I do a shorter run during the week? I’m worried I won’t be able to complete 5K at park run if I don’t run during the week.
How often does everyone run to maintain their pace?
Thanks all x
I like to vary my runs each week, say, do one short and hilly, one short and faster, and one at least 5k, but perhaps a tad further each week. That way I don't get bored and I believe I am improving my stamina as I go. I do not believe you have to do 5k 3 times a week to improve your stamina, distance or speed!
I have recently discovered the C25k+ runs, and would highly recommend them, as a way of building on what you have already achieved.
Good luck!
🍏 BarbieW has given some excellent advice. You could also take a look at the free Nike Run Club App for guided runs of different lengths and times plus training plans.
congrats on graduating and getting straight into park runs, it took me years to get to a park run ☺️.
what are your running goals now? Do you want to get faster? Run further? Or just keep it up? If you can figure that out it will help with what runs are best during the week.
As BarbieW has said, you don’t need to run 5k 3 times a week to keep park run ready- and if you are anything like me that may get a little much and/or boring..
One of the best discoveries I had after graduating was not feeling like I had to run 5k - it’s weird as you work so hard to be able to do it that doing less sort of feels like a cop out - but now my 15 min runs are some of my favourites- I finish feeling like I could do more, it’s easy to fit them in before work and I sometimes get a great pace.
Equally, if you wanted to build speed you could add in intervals or of distance, nudge your mileage up a little at a time (there are lots of plans and advice for both of those here).
Good luck with it - you are already doing awesomely 👍🏽
How did you find park runs after C25K? I've been considering them myself for when I get to the end.
Do vary your runs, your locations, your paces, etc. It keeps it fresh and something to look forward to.
I think the consistency of three runs a week will give you the benefits your looking for over time.
Like AA, I use NRC to vary out my programme and do different things.
I completed C25K last September and then did about 3 more runs before tackling a Parkrun. I do parkrun each week now and have 8 more to go to get my 50th. I run three times a week and built it up slowly, I'm now up to 10K (I have my first 10K race in 3 weeks).
When I first completed C25K, I felt a bit lost without a coach, but I googled the best songs for running to and made myself a playlist on Spotify, then just ran with that. When the weather gets bad, I run on a treadmill at home.
I've also recently teamed up with a friend, and we run together once a week now. We just chat non-stop for an hour, so the times are not brilliant, but it's just nice to run with someone.
Hope this helps 👍😀
Congratulations on completing C25K.
I'm not the best person to talk about going fast, but my understanding is that the way to do it is to vary your runs. Slower runs build endurance, speed runs build speed and you need both.
Another shout out for the Nike Running Club app. They have training plans for 5k, 10k and HM distances which follow the same sort of pattern - at least one recovery run (slow and relaxed), a speed run (intervals, fartlek or tempo) and then a longer run. If you follow this pattern you may not run 5k every time but believe me, after a tough 25 minute speed run you'll definitely know you've had a proper workout!! 
By the way, if you can run 5k you'll still be able to run 5k even if you run shorter distances. The legs remember.
Another shout out to the NRC app.
Although I've just taken to running in silence, I completed the HM training plan and have started on the marathon training - the runs repeat themselves a bit, so I'll let them talk at me through the speed runs and then do the longer/ordinary runs a bit more in the moment. This means I can put in a more of the runs I actually want to do - also I've got ages till I need to complete the training plan so I'm taking a more relaxed view to the plan.
So, in answer to the original question - three times a week.
How often do you run? Week 1..
How often do you run each week?
What distance could you cover by the end of week 9?
Sunny Sunday morning run and my first 5k. Woohoo!
Struggling after graduating a few weeks ago
