Next Steps ?

[redcat123]

Can anyone help me please ? I have just run R1W8 and have an eye on graduating. However I run really slowly. I would like to do a park run in the future when I can actually run 5k and am a bit quicker. Would people recommend building up my stamina or speed first or any podcasts? Thanks very much.

[JaySeeSkinny Graduate]

I'm not really going to be a big help here as I'm in a similar situation (just finished W7). But shall be interested in the answers.

[Irishprincess Graduate]

Slow is really good and you need to build on that before you consider getting faster. After graduation you could do a few weeks out there just enjoying your runs with no goal or pressure. Then you could mix them up with the speed and stamina podcasts. But here's the thing I found out. The more you use your legs and just run at a nice slow steady pace, the more stamina you build and the faster you can go EVENTUALLY. This takes time but it don't push it or you'll end up injured.

Make sure you cross train too on your rest days. Everything you do with your body builds a better running machine!

[ridingstar Graduate]

Do that Park Run but don't push yourself ! Walk when you need to lots of people do Speed and stamina will come naturally over time ! I am thinking of trying a Galloway walk/run for a park run as my time is about the same whether I Galloway or continuous run. Relax and Happy running

[JoolieB1 Graduate]

It is up to u of course but I will share my post grad lessons. I kept running 3 X 30 minutes at first and one day felt I could keep going so ran longer to 5k. Once I had done it, I started doing 3 X 5k for many weeks. I didn't try and build speed but it started to happen naturally. I think 5k is a pretty challenging distance for anyone so a good goal. You could even just increase from 30 minutes to 33, 36, 39 each week. The recommendation is for a 10% increase in time per week to avoid injury. My first 5k was in 43 minutes. 23 weeks on from graduation, I now run 2 X 5k and 1 X 10k per week. Think I do a 5k in just over 35 minutes nowadays and I am 52 with a little more weight to lose so happy with that. I just plod at a comfortable speed as my fitness improves.

Don't worry about running slowly, that is u listening to your own body and making sure you can do your run time without injury.

[Tomas Graduate]

I love (love, love, love, absolutely love) long slow runs in new surroundings. Last summer while training for a race I spent most weekends away in our caravan and had a fab time sightseeing on my weekend runs. So I will take stamina to go further (and therefore see more) over the ability to complete a fixed distance quickly.

That said, as others have said, speed comes automatically (to some degree) just by continuously running. And of course it's a great feeling when you smash a previous PB.

[Hidden]

1st thing is to enjoy your running whatever you do and build up gradually

The + podcasts are worth a try as is parkrun , lots run/walk it and just walk it ,it is a great event to be part of

The more you fun the better you will get lots of good advice already given, try different things see what you like and suits you then go from there

.

[Zev1963 Graduate]

Lots of good advice there already.

I kept on with the W9R3 podcast for a few weeks, then when I'd gained some confidence I tried the C25K+ stepping stones and stamina podcasts.

I still use the C25K+ Stamina podacast for my weekday runs.

For my weekend run I now use Audiofuel PolyRunner 160bpm but I used 2 * Stamina back to back for a long time

Park Runs are great. I always choose to start right at the back, and find somone running at a pace comfortable for me and run behind them. If later on I feel I can go a little faster then I'll overtake them and find a new pacemaker

[Hidden]

Stamina....If you want to do parkruns (and I've done 57 now) speed per se doesn't matter at all. Its all about getting to that 5k regardless of time. My times vary from around 44 mins to just over 30 mins. I have enjoyed every one of them regardless of time. You are only running against yourself so its the distance you need to be able to do not the speed. Hope to see you at a parkrun soon......!

[Oldfloss Administrator Graduate]

Slow and steady.. that is the way and as Irishprincess says, a few runs after Graduation just for the sheer fun of it will help!

Also, I agree with her..I have been doing the Couch to 5K+ podcasts...Stepping Stone, Speed and currently am addicted to Stamina, as Curlygirly2 said I would be!

Great for building up the strength in your legs!

Until Graduation though, onwards and upwards...