Week 1

Riiiight ...I've been thinking about what to do after C25K and I've come up with a plan (kind of).

I did W1D1 of the Hal Higdon 10k programme this morning as I think that will fit in with my schedule better (I run in the mornings so doing over an hour would be tricky 2 of the days).

So the 2mile run on Weds I can take the dog which kills two birds with one stone, 3mile run on Friday without pup so I can use that to work on my pace and then the long run on Monday mornings as that's my day off.

Has anyone else had success improving stamina and pace with the Hal Higdon programme?

romyhorse

Riiiight ...I've been thinking about what to do after C25K and I've come up with a plan (kind of).

I did W1D1 of the Hal Higdon 10k programme this morning as I think that will fit in with my schedule better (I run in the mornings so doing over an hour would be tricky 2 of the days).

So the 2mile run on Weds I can take the dog which kills two birds with one stone, 3mile run on Friday without pup so I can use that to work on my pace and then the long run on Monday mornings as that's my day off.

Has anyone else had success improving stamina and pace with the Hal Higdon programme?

I'm using Smart Coach which is a very similar plan. I found my pace slowed initially as my distance increased, but I am starting to go faster now that I've been doing it for a while. Stamina has definitely improved although today was a hot day and running 3k killed me!

Thanks for the feed back, Romy. That's what I love about this group and of course, the C25K group!

I did W1D2 of Hal Higdon today which was 2.5miles in 29.24 which is 12.04min mile so about right for me.

Just realised when I was filling in my calendar the other night that I'd got my runs back to front - Wednesday should have been 2.5m and today should have been 2 but I'll do it right way round next week now I've got all organised.

I'll stretch my Sunday run out to 3.1 rather than 3 just to take part in the Virtual 5k on the C25k board - quite looking forward to that

I did W1D2 of Hal Higdon today which was 2.5miles in 29.24 which is 12.04min mile so about right for me.

Just realised when I was filling in my calendar the other night that I'd got my runs back to front - Wednesday should have been 2.5m and today should have been 2 but I'll do it right way round next week now I've got all organised.

I'll stretch my Sunday run out to 3.1 rather than 3 just to take part in the Virtual 5k on the C25k board - quite looking forward to that

Glad that you have a plan to go forward. Sometimes that's the hardest part, coming up with a plan that fits your life. This sounds like it's working well for you!

W1D3 completed!

I combined it with the virtual 5k on the C25K board and had a really good run - not rushed but my pace was even the whole way round (right up until the bit where I fell over pressing the lap timer a the end of my 5k running section - doh!)

Pace was 11.40min/m excluding wu/cd which is a little bit faster than my usual 12ish so headed in the right direction, as long as I can stay upright that is lol

PinkNinjaLaura

W1D3 completed!

I combined it with the virtual 5k on the C25K board and had a really good run - not rushed but my pace was even the whole way round (right up until the bit where I fell over pressing the lap timer a the end of my 5k running section - doh!)

Pace was 11.40min/m excluding wu/cd which is a little bit faster than my usual 12ish so headed in the right direction, as long as I can stay upright that is lol

I'm late to comment here but I'm doing the Hal HIgdon 10K plan too and I like it. It also works well with my schedule - I do day 1 on Monday before work, day 2 on Wednesday before work, and then day 3 on Saturday when I have more time. For the first few weeks I was doing my hills run on Mondays but I just moved that to Wednesdays because doing the long run on Saturday then another 3 miles (which is still pretty long for me) with hills two days later felt like too much.

I'm late to comment here but I'm doing the Hal HIgdon 10K plan too and I like it. It also works well with my schedule - I do day 1 on Monday before work, day 2 on Wednesday before work, and then day 3 on Saturday when I have more time. For the first few weeks I was doing my hills run on Mondays but I just moved that to Wednesdays because doing the long run on Saturday then another 3 miles (which is still pretty long for me) with hills two days later felt like too much.

I like the plan and similar to you, I needed something that would fit in around work. I have it so my D3 is on a Monday usually as I have that day off (I work Saturdays) but this week I shuffled it around as I wanted to do the virtual 5k.

I'm hoping it will eventually improve my pace and stamina rather than actually needing to run 10k on a regular basis but I'll see how it goes with that, I might surprise myself lol

I've a few hills around here but they do slow me right down, so that's something else I need to work on a bit!

W1D3 completed!

I combined it with the virtual 5k on the C25K board and had a really good run - not rushed but my pace was even the whole way round (right up until the bit where I fell over pressing the lap timer a the end of my 5k running section - doh!)

Pace was 11.40min/m excluding wu/cd which is a little bit faster than my usual 12ish so headed in the right direction, as long as I can stay upright that is lol

Congratulations on getting through week 1!

woodwardtm

Just started today...W1D1 complete. I finished C25K in July and have just maintained running the 30 minute runs. Ran my first 5K a week ago. It was actually 3.28m and my time was 28 minutes, 4th for ladies in my age range. I'm not sure if I have the stamina for 10K but I am willing to try!

Just started today...W1D1 complete. I finished C25K in July and have just maintained running the 30 minute runs. Ran my first 5K a week ago. It was actually 3.28m and my time was 28 minutes, 4th for ladies in my age range. I'm not sure if I have the stamina for 10K but I am willing to try!

28mins? Brilliant time! I'm still aimimg for 30, even 35 would do lol

I'm sure we've all got 10k in us ... Just might take me a bit longer to actually run it

romyhorse

I'm not sure if I have the stamina for 10K but I am willing to try!

I said that too and I have a 10k race in a few weeks! Congratulations on your 5K time, that is awesome.

Just started today...W1D1 complete. I finished C25K in July and have just maintained running the 30 minute runs. Ran my first 5K a week ago. It was actually 3.28m and my time was 28 minutes, 4th for ladies in my age range. I'm not sure if I have the stamina for 10K but I am willing to try!

You certainly have a great start!

woodwardtm

Finished the W3D3 run yesterday. I can admit that I am not really enjoying this as much as C25K. I feel like I am dying trying to get through the workouts even though I am running dreadfully slowly. I make it but don't feel accomplished at the end. Ugh!
Maybe next week will be better. I won't be able to run for a couple of days so hopefully that will refresh my knees and my determination.

Finished the W3D3 run yesterday. I can admit that I am not really enjoying this as much as C25K. I feel like I am dying trying to get through the workouts even though I am running dreadfully slowly. I make it but don't feel accomplished at the end. Ugh!
Maybe next week will be better. I won't be able to run for a couple of days so hopefully that will refresh my knees and my determination.

I too hated week 1. It took me two weeks to finish it and I had to add a couple of lighter runs in among the week 1 runs. Once I got to week 2 though I had adjusted and am doing fine with the program.

likitisplit

That's the problem with just running 30 minutes for a few weeks. It's not really enough to sustain interest, but it gets easy enough that progression feels like a lot of work at first. You'll get adjusted back soon enough.

woodwardtm

Thanks. I hope so. :-(

just completed W1D1.
This is my first attempt after a sprain ankle in march 2013.
i took 10 minutes for warm-up.
then did 4 repeat 10/1 minutes
then run another 8 min(1 km)
then walk back home (2.0 km) (pace 4-5km/hrs) for 25 min.
So i did 10 km (according to google maps) doors-to-doors in 1h27.
So i am very proud of myself.
My goal was to be able to do 10km (run/walk) in less than 1h30. So now, i know i can do that.
Looking forward for W1D2.

PinkNinjaLaura

just completed W1D1.
This is my first attempt after a sprain ankle in march 2013.
i took 10 minutes for warm-up.
then did 4 repeat 10/1 minutes
then run another 8 min(1 km)
then walk back home (2.0 km) (pace 4-5km/hrs) for 25 min.
So i did 10 km (according to google maps) doors-to-doors in 1h27.
So i am very proud of myself.
My goal was to be able to do 10km (run/walk) in less than 1h30. So now, i know i can do that.
Looking forward for W1D2.

Wow, that's awesome!

ShannonKN

Great job, guys!

Woodwardtm -- that's a kick-butt 5K time! Great job! Don't let the increases get you down. It threw me at first, too, but I got back into the right rhythm and it feels awesome. You have a 10K in you!

just completed W1D1.
This is my first attempt after a sprain ankle in march 2013.
My goal was to be able to do 10km (run/walk) in less than 1h30. So now, i know i can do that.
Looking forward for W1D2.

Wow, that's awesome!

thanks. i made up my mind i was going to do a 10km. no matter how i would do it.
Before my sprain ankle i was able to run 8km without stopping (1h10). since i have started again running (july) i was afraid (i still am) afraid of getting injured. but i am trying very hard to overcome that fear. So than run was sort of a way to give me confidence that my ankle is healed. I am working on upgrading gradually the time of running (not how many Km).

week d2 done (but according to my way!!!)

Since i also want to improve my time for 5K. I do 2 work out at the same time.
Here is my training for today:
10 k in 1h23 min. YOUPPI! Run (55min)/walk(28min)

first 5k: (6min Warm-up+ 34min) -->40min
second 5K: (3min walk +15min run/3min walk+ 4x sprint run 30s /walk 45sec+ 2 reapats of 2min run/walk 2min)--> 37 run/walk
Then 7min cool-down walk--> 6 min

I did incorpoated intervalls (sprint run/ewalk) increasing speed but not for long.

Not really the same program.But since it is really my first week of running/walking 10km, i post here because It will give me the support i need to keep going forward.

romyhorse

If it works for you then do it your way, you'll get to the same place in the end. That was a great run.

As Romy says, if it's working for you then go for it. There are so many variations of the 10K programme it seems like everyone is doing a different one anyway!

I like the way you do 10k distance each work out - I don't have time in the morning for this but it seems like a very good way to approach it as you have no fear of the total distance since you've been covering it from the beginning.

PinkNinjaLaura

Great run! I got tired just reading everything you did.

Like yamsteroo said there are many variations of the 10K training - I'm not doing the same one as the person who started this group either, but I post here anyway because I like the advice & support and I love reading what everybody else is doing.

Like yamsteroo said there are many variations of the 10K training - I'm not doing the same one as the person who started this group either, but I post here anyway because I like the advice & support and I love reading what everybody else is doing.

exactly what i am thinking. I don't want go backwards and do less that i can (B210K) but rather working on improving overall running time. But i do like coming here for advice/support. And definitely reading what all of you wrote.

BTW in case you wonder my legs and calves are sore today from yesterday running. So maybe the intervalls were too much!!!! lol.

I am upgrading myself to week 2. See you there, peers.

230137isntmyweight

Completed W1D2 on Sunday and have D3 scheduled for tonight. I'm using the run double program app on my phone.

taeliesyn

W1D1 done now... started this a little earlier than I had planned, but a heck of a run/walk tonight
8.36km in 52:51 averaging 6:19min/km
Run pace 5:55min/km
Walk pace 7:58min/km

So a good 10 seconds a km faster than my best 30min run at the end of C25K. Doubt I'll keep that pace, but it was nice