[addylad]

Intense session today, two sets of 500, 300, 400, 400, 600, 200 with 3 mins rest. The recovery meant it was faster than previous sessions (for the most part).

[hazbaz]

did 14 miles

[imomo16]

I'm doing C25K, just finished the second week. It's going well so far, but I'm a bit concerned I'm running at too fast a pace. As I'm doing it on my own and have no feedback from someone who knows what they're talking about, I'm not sure what's a good speed to be going or how to go about judging it in the first place. Any advice?

[SebMurphy]

passed on a cheap night out tonight involving foam party and free bar, so that i could run tomorrow :/ dedication or what!

[ArtGoblin]

Hi runners, I need help! I finished a beginner's programme (similar to couch to 5k) about a month ago and now I don't know where to go from there. At the moment I'm running 5k in about 34 minutes three times a week. How do I improve? I heard running the same distance at the same pace isn't a good way of getting better, but other than slightly upping the pace every time, I don't know what to do. Thanks!

[addylad]

(Original post by imomo16)
I'm doing C25K, just finished the second week. It's going well so far, but I'm a bit concerned I'm running at too fast a pace. As I'm doing it on my own and have no feedback from someone who knows what they're talking about, I'm not sure what's a good speed to be going or how to go about judging it in the first place. Any advice?

There isn't enough volume in the C25k to worry about pace really. There are plenty of easy days too, so just push yourself as it will yield quicker results. Then get yourself on a proper schedule.

[addylad]

(Original post by ArtGoblin)
Hi runners, I need help! I finished a beginner's programme (similar to couch to 5k) about a month ago and now I don't know where to go from there. At the moment I'm running 5k in about 34 minutes three times a week. How do I improve? I heard running the same distance at the same pace isn't a good way of getting better, but other than slightly upping the pace every time, I don't know what to do. Thanks!

Do you have a track nearby where you can train?

[imomo16]

(Original post by addylad)
There isn't enough volume in the C25k to worry about pace really. There are plenty of easy days too, so just push yourself as it will yield quicker results. Then get yourself on a proper schedule.

Okay, cool, thanks I'm a bit of a worrier so I just need reassurance about that kind of thing Haha, what kind of proper schedule would you recommend?

[ArtGoblin]

(Original post by addylad)
Do you have a track nearby where you can train?

Not that I know of. I'm running on the treadmill at the gym at the moment.

[addylad]

(Original post by imomo16)
Okay, cool, thanks I'm a bit of a worrier so I just need reassurance about that kind of thing Haha, what kind of proper schedule would you recommend?

I can make you one if you give me more details. Let me know when you've finished your C25k!

[addylad]

(Original post by ArtGoblin)
Not that I know of. I'm running on the treadmill at the gym at the moment.

Get out during the light evenings and run. One of running's main benefits is an increase in bone density and muscle strength. As above, I can help you create a schedule. Having done 50 miles a week during the base period, I'm used to sorting out my own schedules.

[lozz2601]

Am consistently getting below 30mins for my (casual) 5k's now, which is something. Need to decide if I'm going to go for speed or distance next! Trying to get a bit of interval training now as well just for a bit of variety.

[Helicopter]

Hi Runners - I'm new to the thread. *waves*

I've been working the 9-5 since uni (graduated '09) and haven't really exercised much since then. I used to walk every day and play football once a week, but now I tend to be more lazy.

I'm changing it though! I went out for a run tonight (I live near a track) but it really tired me out. I ran half the track and walked the other half for five laps.

How reguarly should I be going to get my fitness up? Should I be pushing myself more?

[Apocalypte]

(Original post by Helicopter)
I'm changing it though! I went out for a run tonight (I live near a track) but it really tired me out. I ran half the track and walked the other half for five laps.

How reguarly should I be going to get my fitness up? Should I be pushing myself more?

3-4 times a week is good when you're starting out - your body needs time to adapt, so if you're running every day early on you're likely to get injured. Try following the Couch to 5k program, the workout you did seems quite similar to what would be involved in the week 1 workouts of that program and the program would bring you to being able to run 5k or run for half an hour at a time over the course of 9 weeks of training.

[teaandcoffee]

My last week 4 C25K run today. Then I start Week 5, which has 3 different runs. I think the third run involved running for a whole 20 mins (may not seem like much to you, but I'm petrified!) However, if I have got this far, then I am sure I will be able to do it!

[Helicopter]

(Original post by Apocalypte)
3-4 times a week is good when you're starting out - your body needs time to adapt, so if you're running every day early on you're likely to get injured. Try following the Couch to 5k program, the workout you did seems quite similar to what would be involved in the week 1 workouts of that program and the program would bring you to being able to run 5k or run for half an hour at a time over the course of 9 weeks of training.

Couch to 5k looks ideal - thanks

[teaandcoffee]

Week 4 C25K; DONE.

[addylad]

Raced today. 39th overall. It wasn't too bad at first, but there were a couple of hills, of which at least one was of the humongous variety.

[Buxtons]

Hi im currently training in preparation for the 10K Liverpool mersey tunnel run, At the moment im running 5k without any problems in about 25minutes, i havn't timed yet but will do so tonight.

I'm looking at increasing my mileage and my long term goal is to run 20+ miles a week. (Im running 4-5times a week right now) but just at 5k.

There is a continuation of the route i currently take (At the moment i just reach the 2.5k point and reverse back the way i came) the new route is little longer at 6.4km should i start on this route now as i can comfortably run 5km?

[addylad]

(Original post by Buxtons)
Hi im currently training in preparation for the 10K Liverpool mersey tunnel run, At the moment im running 5k without any problems in about 25minutes, i havn't timed yet but will do so tonight.

I'm looking at increasing my mileage and my long term goal is to run 20+ miles a week. (Im running 4-5times a week right now) but just at 5k.

There is a continuation of the route i currently take (At the moment i just reach the 2.5k point and reverse back the way i came) the new route is little longer at 6.4km should i start on this route now as i can comfortably run 5km?

If you can run 5k, you should be able to run 6.4k no problem.