A little bit faster, 4 weeks after graduation - Couch to 5K

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A little bit faster, 4 weeks after graduation

greenlegs profile image
greenlegsGraduate
14 Replies

Did 30 minutes of faster running today, mostly on the flat, but with one bit up a slope. About 3 weeks ago I did my first effort at going faster after graduation, and managed 18 minutes at average 7.3kph (slow for lots of people, but faster for me).

Today I did 30 minutes at average 7.6kph (4.7mph - at last, faster than I can walk!), and the first five minutes were at 8.2kph. :) Even the last 5 minutes were 7.4kph, which I was really pleased with, as my usual pace is about 6.5-6.8 kph.

Much better than my last run in the dark and cold!

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greenlegs profile image
greenlegs
Graduate
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14 Replies
con-brio profile image
con-brioGraduate

Congratulations on your "steady" progress. ;-)

greenlegs profile image
greenlegsGraduate

Nice one! Thanks. :)

jenniej profile image
jenniejGraduate

Well done greenlegs, that's great progress in such a short time.

Norni profile image
NorniGraduate

Great, sounds like you are on a roll now!

greenlegs profile image
greenlegsGraduate

Maybe the three days rest (ahem!) since my last, not-so-good run had a lot to do with it? Very interesting though, that both of my best runs recently have been after 2 or more rest days.

ancientrunner profile image
ancientrunnerGraduate

Well done. Really there is no rush to speed up - it's the fact we are out there running still that counts. Well that's what I keep telling myself anyway as I am still takign one step forward and three back since graduating.

greenlegs profile image
greenlegsGraduate in reply toancientrunner

You're right - there really is no rush to speed up at all. It is satisfying to feel I'm making progress though!

Tish1970 profile image
Tish1970Graduate in reply togreenlegs

I agree. I am always trying to keep my pace up. Slowed right down on a long run the other day and managed to sustain a good pace throughout, with out a drop off at the end. And enjoyed the run. :)

TX-Bluebonnet profile image
TX-BluebonnetGraduate

^5 greenlegs, you're making great progress! :) In a lot of ways I think slow and steady is the way to go because it's giving our bodies more time to adapt to the stresses of running.

notbad profile image
notbadGraduate

Well done Greenlegs, whatever it is you're doing you must be doing it right. :-)

RainbowC profile image
RainbowCGraduate

Fantastic - well done! Isn't it satisfying to look at the numbers and see your progress :)

Ifatfirst profile image
IfatfirstGraduate

Well done for increasing your speed. But just running frequently is great. My runs have had to be well spaced out now as my knee is a bit on the wobble but when I run after sensible spacing my distance and speeds seem to be a bit better.

You are the expert on you - so listen to the experts.

greenlegs profile image
greenlegsGraduate

Thank you all - lovely comments. :)

Lynds profile image
LyndsGraduate

Well done! The rest might have done you good!

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