Next Steps....

[Logan1980]

I only have four runs to go before graduation and have been thinking about what to do afterwards. When I complete week 9 I expect to be running about 3.5k in 30mins so naturally I want to continue to increase my run duration to hit the 5k distance so I can start doing Park Runs but l was thinking that currently I run at a very slow pace as it has just been about stamnia and completing each week up to this point. Would people recommend I vary my runs and doing one or two 30mins runs each week where I concentrate on upping my pace over a shorter distance and then the other run being a distance run to get to 5k and build up to 10k so I can start doing some charity runs. I would be very grateful for any advice people have?

[DiscoRunner Graduate]

Hi! I’m a slow runner - I run using the Japanese slow jogging technique and after graduation I consolidated for a few weeks until the 30 felt comfortable. When we’ve graduated we’ve run for a bit over 8 hours, which is great but also not a huge amount of time. Took me about 6 weeks to consolidate but it’s very subjective. Then I started to add 5 or 10 mins to one run a week, and finally ran a 5k in 45 mins. But generally takes me about 50 mins to run 5k. With this slow pace I can run and run! Longest so far was 1:10 doing a 6.2k river/bridge run, and will be doing a 10k once the weather is a bit cooler! I love the long slow runs and temperature permitting my current is 1x30, 1x40 or 45, and 1x50 or 60. But when it’s too hot just 30 minute one as maintenance runs.

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

This is a great way to build strength and stamina, and you will be capable of running faster if you want, but you’ll get to those distances and durations without pain or injury! The thing I love about this way of running is that it makes the running pleasurable!

Best of everything for your next 4 runs - graduating feels so good!

[LeeU Graduate]

Most people consolidate and run for 30 minutes for a couple of weeks to get the km's on their legs so to speak but it is really up to you.

I, personally, use the W9 podcast but have plans to mix up my runs in the coming month; one run will be shorter but quicker, one run will be an interval HIIT type run and the last will be a slow lazy long run.

So far, throughout the 9 weeks I have managed to up my long run pace by 0.5 to 1kph depending on how I feel.

I had also thought about using some of the runs from week 3 upwards to help with increasing my speed in conjunction with the above, swapping the shorter faster runs with these on a rotating weekly basis. I would basically do these runs using my target 5k pace to increase the time/distance running at that speed.

Hope that helps and happy running.

[UnfitNoMore Graduate]

The first thing to do is to give yourself a break from constant progression, we call it consolidation. It’s a good thing for all runners to do every few months. During this time the 30 minute run will become more comfortable and maybe even easy.

At this point varying the runs will make the 5k come sooner from where you are now. One long slow one, one normal run and one shorter is probably the easiest way to reach the distance.

After that, if you’re going for parkrun PBs then there’s a couple of ways to do it and they’re almost exactly the same... both will take your long run to 10k (maybe more), a 5k race plan will have slightly more speed work in it... a 10k plan won’t worry about pace much. Either way, a 10k runner is capable of going faster over 5k than they when 5k was their maximum distance. There’s a great plan for getting to 10k on the “Bridge to 10k” forum... and that’s the one I’d recommended to new graduates.

Enjoy your next run and then the victory lap that is week 9.