Next step - running 5km+

melanie3103

Hi all,

I need your advice please fellow MFP peeps!

I have managed to increase my running to 5km 3-4 times per week, I'm still quite slow which I'm actually OK with, but I'm wondering what the next stage is...

If I wanted to get better at running (sometimes 5km is HARD, other times easier) - I've been advised to do some intervals and some strength training to strengthen my legs for running faster and longer.

But... what do you suggest ? What strength training do you suggest ?

And in terms of intervals, I don't want to go back to interval training, it's taken me this long to be able to run the full 5km without any walking - the idea of intervals with walking seems like a step backwards. AND the thought of intervals of sprinting and my current jog speed feels me with dread. I am worried I would burn out and would suddenly struggle even more with the 5km distance...... so I guess I'm asking should I try 10km for instance (and aim for half run, half walk - so I'm still running 5km)... Thoughts ?

Thanks all,

Mel