Question for graduates....

[princessjellybean]

Since graduating the programme how have you continued with your running? Did you carry on running 30 mins 3x a week for a bit, or increase the days or length of runs?

[Greg_M Graduate]

I did exactly that yes then just let the times and distances drift up.

It suited me and I was confident enough by that time to be happy losing the program structure.

Others like the structure and do one of the bridge to ten k routines.

No right or wrong just what you feel works best for you.

[andystev Graduate]

Same here. As well as introduce some interval training later on. 'cos there just wasn't quite enough pain...

[Adders Graduate]

I am continuing on and just running a set 5k as I want to consolidate that and increase my pace. Once I achieve my next goal (5k in 30 minutes) I will choose where to move on from there, possibly just working on increasing the distance by 10% each week. Like Greg, I am confident enough now to just go and run as I feel I know my body a hell of a lot better than I did 9 weeks ago!

[drillfielder Graduate]

I've gone for distance rather than speed and now do between 30 and 70 minutes three times a week. Speed has drifted up a bit to about 8.20 kph so I still can't do 5k in 30 minutes but I'm comfident that eventually I will get there. I'm 56 now and realise that my body can't do the same things it could when I was 26. I feel a whole lot better for having started running in January and now the better weather is here it's even more enjoyable.

[Deryn61 Graduate]

I did build up so I did 5k and then ran for longer (just a few mins each week), . A few weeks after I did a parkrun (5k friendly race that happens in lots of towns every Saturday - google it to find your nearest). A few weeks after I had a chest infection and then found I was losing a bit of momentum and focus so I signed up for a 10k in mid June and downloaded a tailored 10k training plan from runners world website.

[princessjellybean]

Thanks for the replies. On week 6 at the mo' and really enjoying it. Definitely want to continue after my 9 weeks with Laura...

[Burstcouch Graduate]

Increasing my run times, so pushing up to 35 mins after a couple of weeks, would rather run longer than quicker.

[bizzyb Graduate]

Did 2 X 30 mins, 1 X 38 mins this week, will download new podcast when its available to try to speed up a bit, then plan to do 2 X 30 mins and 1X longer run per week, haven't really got time to do much more at the moment

[April61 Graduate]

Just carried on with the 5k x3 per week, have found that my speed has increased slightly, but wouln't say that I find it easy,

[AliB1 Graduate]

have been doing a mixture to date but structure going forward will be

1 x 5k (Parkrun if I can)

1 x with running club (based on last week this will be my long run as they go out for about an hour)

1x short run - will prob do 20 / 30 mins gentle run or intervals if my legs are feeling up to it

[Anonymous36 Graduate]

I've just started mixing mine up a bit to keep it interesting. I generally run 4 times a week with a rest day inbetween.

1 x 5k parkrun - to increase my speed

1 x 5k (ish) with running club - because its fun

1-2 x B210K - to increase my distance

[MaryAB Graduate]

I really need structure and find it harder if I don't have a plan!

I do the Audiofuel 30 min run once a week to try improve my speed. Then i do 2 runs from the B210K plan. Although it should be a 6 week plan it'll take me longer.

I also do classes with British Military Fitness so sometimes I drop down to 2 runs a week rather than 3. Depends on how tired I am!

The good news is running is starting to feel easier!

[Greg_M Graduate in reply to MaryAB]

Hi Mary

What's the BMF like?

There is a group where I do my occasional ParkRun and they look pretty hardcore!

[MaryAB Graduate in reply to Greg_M]

They are great classes! They are as hard as you make them but they split into groups for beginners, intermediates and crazy people (really fit).

It's brill for core fitness, I do find running easier when I mix it with classes. There also great fun, think PE classes for grown ups! Saturday I played British bulldog in the park, until I joined BMF I hadn't played that since school!

They work to the slowest people so you don't have to be fit to join but you do notice increased fitness really quickly

[MaryAB Graduate in reply to MaryAB]

Lol, it sounds like I work for them! I don't though

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whick B210K programme did you find worked the best for you? Anything similar to C25K (music with prompts) would be great