C25K+ and running 3+ days

DamieAnne

Hi all :flowerforyou:

I just had a couple of questions for anyone knocking about who has been running for a while...

Did any of you do the C25K+ podcasts after finishing C25K? (I mean the NHS ones, dunno if there are others!). I'm not sure if they will be very useful, or if I should do my own thing. I have them downloaded but currently i've just been using the final weeks podcast for the past couple of weeks while i get used to doing 30 minutes 3x a week.

Also, I would like to add another run into my week at some point (likely to be one 5k a week with 3 shorter runs of 20-30 minutes) - when would you think its appropriate (if ever!) to up the runs to 4 times a week?. I don't plan to do this in the next few weeks as I have a charity run in 2 weeks so don't want to change what i'm doing at the moment ....just in case! But it would be good to get any advice

I would be greatful for any replies

MeanderingMammal

I used them, and in many ways they were useful as they change the amphasis from time to cadence, which becomes important when you're improving your performance.

Step-Up is the one I found most difficult, perhaps as it was the one I initially sued to increase my cadence. The otherr two were good introductions to tempo running and interval running and made a big difference to my approach.

I used those for about six weeks I think, and in that time added a fourth session of about 30 minutes into my programme, wihtout any huge issue.

After that I went onto the Zen Labs 10K plan, but didn't really get on with it as I'd got so used to continuous running that going back to run/ walk intervals didn't feel right for me. I find that I struggle to pick up the pace again after a walk interval so was ending up spending about 25% of my time not happy. I then moved onto an Endomondo generated 10K imrpovement plan, which had me on 5 runs per week. I did struggle with the volume of running there and have subsequently wound back to four per week, although all of those are in the order of 10K plus.

Training for the 10K is where I saw most performance improvement.

ftrobbie

I went the c210k route, I do not mind the run-walk-run methodology, offered by zen labs. It was free as well. I tend not to worry about pace and run to hr zones. Some days go faster than others. My only complaint is that it is 3 days a week which was fine whilst doing strength training but I have had to back off of that for a few weeks and feel restless, could do with 4 sessions a week but do not want to put a junk session in. Sidelined at the moment so all a bit mute.

DamieAnne

Thank you for your reply!

I am going to be picking a 10k training plan at some point, but I wanted a month or so of just consolidating what i've been doing (still trying to ingrain the habit of running a little bit!). I'm not too keen on the stopping and starting of intervals, particularly when they get longer, so I will have to see at that point I think.

I think I may give the C25K+ a go in a week or so and see what happens - it's good to know that there are others who have done it and found it useful

PaytraB

I didn't use a program (for awhile) after C25K. I just kept running 3X a week, trying to keep to a minimum of 30 minutes and aiming to add some time once or twice a week to try to reach 5K. I did this for quite some time, trying to get a solid, 5K base.

Last winter, I semi-started the C210K program. I say "semi" because the sessions are longer and I can only find that time on the weekends and even then, not always. And I stop over the summer because heat affects me, so I maintain my 5K over the hot time. So the going is slow but it's coming along. I will reach the 10K running mark this fall; definitely this year sometime.

Once you've got a solid base, you can try running every second day. Listen to your body and you'll know if adding the extra run is too soon or not.
When I first tried this, it worked for a couple of weeks, then my legs were always heavy and a bit achy, so I backed off to 3X a week again for a few months. This summer, I tried every second day again, and can now do it without the heavy feeling legs. Listen to your body and don't push it. You'll find what works for you.

MeanderingMammal

could do with 4 sessions a week but do not want to put a junk session in.

Just add in a recovery pace session, start it at 15 minutes and then work up to 30 minutes alongside the rest of the plan.

At the moment I'm doing:

Recovery pace - 10K
Tempo pace or intervals session - Total of 10-11K
Recovery pace - 10K
Long run - 16-18K

Recovery pace sessions keep you moving, put the miles in and help build the aerobic base.

PaytraB

MeanderingMam, is a recovery pace a slower paced run (like an 'easy run')? Maybe that's what I did wrong the first time, I just added a full run.

MeanderingMammal

It is, it all depends on your race pace but if you plug in a 5K time to the Macmillan running calculator it'll help to judge the correct paces for each type of session.

For me, based on a 25 minute 5K my paces are broadly:

Recovery - 6:30/ km
HM race pace/ tempo - 5:45/ km
High intensity: 5:15/km

My biggest challenge is staying at a slower pace on a recovery run. My long run alternates between recovery pace and race pace.

PaytraB

Thanks! I'll look into this. I'm trying to incorporate different rates on different days to spice things up (and hopefully, eventually, speed me up).

ftrobbie

could do with 4 sessions a week but do not want to put a junk session in.

Just add in a recovery pace session, start it at 15 minutes and then work up to 30 minutes alongside the rest of the plan.

At the moment I'm doing:

Recovery pace - 10K
Tempo pace or intervals session - Total of 10-11K
Recovery pace - 10K
Long run - 16-18K

Recovery pace sessions keep you moving, put the miles in and help build the aerobic base.

Thank you

I'll try that :happy: