ftrobbie Member

Take the programme as written, it is conservative but doable. Gaining a few extra days is not worth the risk IMHO, but it is YOUR implementation of the programme so enjoy whatever you decide to do

Trust the programme, slow down if you need too. This is all now in your head. Your body can do it, it's your mind that is the weak link!!

I used to have to use salbutamol to control my asthma but no more. However I still take it with me on long runs and half marathon events. I haven't needed it for almost a year but I keep it almost as a security blanket. Son they will be time expired!! Re breathing lie on the floor, place a book on your stomach and practise…

Agree with Ceci that 11 min miles are not slow. Why are you starting to hyperventilate? My first thought would be to slow down but unless you know the trigger it is hard to offer any advice.

It depends on what session I am doing. Everyone's HR is different, the weather, the humidity, food, caffeine all make a difference. You need to set your HR limits for you and then if you wish to do HR training then use those tests to set your training bands. So for reference, easy runs for me are around 130-140, half…

@a_manda you should never have to break in running shoes. They should feel fab from the getgo. Re shin splints, assuming you are following C25k it is unlikely that you are suffering from overuse, so without seeing you, I would suspect shoes or overstriding. Shoes you are being fitted for, so while you are with them get…

Yes

Friday was a stinker of a hill session, the first 2 intervals were terrible, of the last 6, 4 were on target pace the other 2 just missed. The downside of the sprint sessions were the recoveries were done at walking pace rather than at a jog pace. It was hard, as this was the first sprint session for a while I am hoping…

Nice to see the updates from you guys who have recently finished C25k. @samra338 I am with Taeliesyn, I would finish b210k and then pick up a training plan for whatever you want to train for. Then if that calls up a hill session then do it. Hill sessions are brutal and if you do them and other hard sessions without…

Well done for the following the programme and advice. With that mindset you will crush this programme. Best wishes on the rest of your journey

@MimiOfTheLusciousLawn Slow to a speed you could have a conversation with someone, no more or less. To be honest,record the pace for posterity, otherwise ignore it. Your task at the moment is to get time running on your feet, the pace is irrelevant. Focus on the time and being able to talk and you will be fine. Have fun…

What's more important to you, running or refuelling? Unless it's light (for me protein bar or bagel), I have to wait 2 to 3 hours to have a good training session. For me runs and refuelling are done in this order; morning, evening as soon as I get in then dinner, dinner as soon as I get in and then run at 2100. You know…

Mornings, have some tea (caffeine) to wake up, then out and about. Runs after work do not work for me, too tired ,family chores, etc. Straight after a nights sleep best time for me

I would heartily recommend Matt Fitzgeralds 80/20 Running: Run Stronger and Race Faster By Training Slower. It is repetitive in places but well worth the read. It has helped me and is the book I go back to if I need some guidance. I have used MF to convert an ultramarathon training programme into something I can…

eyethree well done but as you say try to focus on the time or distance, for the next few weeks, rather than pace. Like C25k you may need to slow down as you go further during this phase. Ceci nice workout. Taeliesyn, nice workouts, there was me hoping to get close to you soon, but looks like you are intent, like Ceci, of…

McMillan suggests that you should be able to do 49:52 based on a 23:00 3 mile run and 58:46 based on a 2:11 HM time. There appears to be a discrepancy in the results. With 9 days to go you are not going to do anything that is realistically going to improve your 10k time but you might manage to do some damage. Based on…

Time on feet, it sounds as though you are pushing the easy runs too hard and as a result overtraining. In terms of giving you some specific advice I would struggle as I use and embrace Matt Fitzgeralds 80/20 methodology. This can set training bands based using McMillan training calculator and your pbs. What pacing guidance…

Congratulations on restarting the programme and admitting that you are having problems pushing through the mental roadblocks. I would suggest that the programme works and so you need to trust in it and follow it. To help you, be prepared to slow down, most issues are caused by people going too fast. They run like they are…

@taeliesyn that 5:25 pace is still not slow, I've tried a similar session to that last cycle and could not hold a slow recovery at 6:20/km. All hats off to you. Looks like you are going to really push your 5k time down again with your latest training regime. Have fun And you're right "Embrace the suck" Every tempo or…

Nice going everyone 2 sessions to update on, a nice easy 4 miler yesterday, legs were tired post the 5k parkrun, the 9 miler and the boys parkrun, so took to using some compression calf guards. This morning did a fast finish 6 miler, with the last 15 minutes being done at tempo pace. It was right at the slow end of the…

If you are unsure about how to proceed, the zenlabs b210k is a continuation of zenlabs C25k. It uses the same methodology, still running 3 days a week but extends you out. The same rules apply, slow down if you need to. At the end redo the 5k and just see how much faster your 5k time has become. It's another 4, 5, 6 weeks…

I guess this is a case of know thyself or the athlete. I am a fitzgerald 80/20 advocate so again, I know how long I am going to be out for and so plan it that way except for the long run which will be what it will be. Using the pacing guide and a Garmin FR610, I can keep to the prescribed workout limits using audible…

It looks like you have been on a great journey over the last few years. Two additional things to note, don't get disheartened if in a couple of weeks time you need to go slower, that is also normal. Just check your ego at the door on the way out, going faster comes later. Also don't get too carried away now, the programme…

Easy run Thursday, deliberately chose to skip Fridays run. Saturday had an attempt on a 5k pb at Rushcliffe parkrun. Overnight heavy thunderstorm leaving the ground wet, hence Rushcliffe rather than the faster and flatter Long Eaton course. Long Eaton gets waterlogged too easily. Cool and overcast at 0845, sun breaking…

Nice to see new and old faces. 3 days of gentle easy runs just getting the legs turning over post Sunday. Another tomorrow and a rest on Friday ahead of a 5k pb attempt on Saturday. Also the heat has got to my brain, it is completely addled. I just signed up for "The Wall" a 69 mile run(?) along Hadrians Wall in June 2016.…

So true, most here are slow compared to taeliesyn. But at least we have a rabbit to chase :p Just remember that comparison is the thief of joy. Enjoy your runs, there will be great ones and less great ones. Keep a diary to see if there is any particular pattern to the less good runs and then decide whether you want to…

Can you talk while doing the run interval, if you can't you are going too fast. The normal reason for not succeeding this is to think you can run like you are in the Olympics. Slow down is does become a whole lot easier. Try it, post the results either way. Good luck

Slow down, if you have got this far, the issue will be in your head not your body. That's why it is a breakthrough, you will realise that it is your mind that is holding you back. Good luck for days 2 and 3

Fantastic and well done, what other self imposed barriers are you now going to crush. Ceci, taeliesyn and me are over at the http://community.myfitnesspal.com/en/group/526-bridge-to-10k If you want to join in please drop in, you will be most welcome

Friday had an interesting light sprint session, which got better the longer it went on. Got a sports massage on Friday evening and my calves, glutes and IT band have disowned me. I didn't realise that I could be subjected to so much pain on my IT band. I became very acquainted with it and not in a good way. It was a good…