Running Clique

[Ted Maul]

26.19 today, think I've found my comfort level here.

You've got a decent base there Midge. If you can build up to running say 3-4 days a week there's no reason you can't comfortably over time push that 5k time below 25 minutes and work towards 10k.

[Midget In A Pinstripe Suit]

Thanks, my aim was 5k 3 times a week and I think I can safely say I'm doing that regularly now. What would you recommend in terms of building up to 10k, run a 5k and keep going but walk when I need to but make sure I cover 10k and then push to walk a little bit less each time, but only do that 1 run a week and do 2 5ks the other 2 times?

[Kit Kat Chunky]

Thanks, my aim was 5k 3 times a week and I think I can safely say I'm doing that regularly now. What would you recommend in terms of building up to 10k, run a 5k and keep going but walk when I need to but make sure I cover 10k and then push to walk a little bit less each time, but only do that 1 run a week and do 2 5ks the other 2 times?

Why don't you just drive, instead?? 

[Ted Maul]

Thanks, my aim was 5k 3 times a week and I think I can safely say I'm doing that regularly now. What would you recommend in terms of building up to 10k, run a 5k and keep going but walk when I need to but make sure I cover 10k and then push to walk a little bit less each time, but only do that 1 run a week and do 2 5ks the other 2 times?

All about time on feet so forget distance for a bit would be advice. 

If we're assuming the 26min 5k is running pretty hard then I'd say aim to run for 30 minutes but at an easier pace. For example, you're currently running 5k at around 8:30m per mile. Slow that down to closer to 10min per mile so you're on your feet for 30-35 minutes. That's how you increase your stamina over time, you'll find that if you're consistence the pace you can sustain for 30-35 minutes will increase. 

1x quick 5km (currently about 8:30 per mile based on your time)
1x 30-35min but slower than your 5km pace (say 9:30-10:00 per mile)
1x 45min (slower still introduce walk breaks if needs be, 10:00 per mile +)

If you get the extra time to add another really easy paced run in for 15-20 mins then do so. You'll start to see the improvements in the time you can run for, and the speed in your sharper 5ks each week.

[Midget In A Pinstripe Suit]

Thanks, will give this a go. Going to try and make parkrun 5k saturday mornings so will need to plan when I can do a slightly longer run.

[KratosBaggie]

Improving (albeit slightly) all the time. 2.5 miles in 25 mins (OK, some may scoff at that, but I'm pleased!).

My issue is that I'm upping the pace to try and get sub 8 min miles in, but it's back firing when I get 2 or 3 mins into the second mile.

My immediate short term goal is to run for 30 mins and 3 miles, in relative comfort. I'm not sure about the right way to go about this, so wonder if the experienced runners here would recommend the best way to achieve this? Should I just run for 30 mins at a comfortable pace, then once comfortable at that pace, up it at the next run?

That seems logical in my mind, but I'm worried that I'd do less than what I'm doing now, in terms of distance, but running for a longer time, if that makes sense? It'd almost feel like a backwards step.

[Midget In A Pinstripe Suit]

Get the couch to 5k app, skip to about halfway through, it literally tells you when to run and when to stop till you can run for 30 mins straight.

[KratosBaggie]

Get the couch to 5k app, skip to about halfway through, it literally tells you when to run and when to stop till you can run for 30 mins straight.

I've previously tried the app, and didn't get on with it. But may try it again, now I actually have some form of fitness.

[Midget In A Pinstripe Suit]

Honestly, it works. I thought it was for people who had never exercised in their life but I know a few people who have used it including myself and it’s paced perfectly to get you from 0 (you’re probably a bit past haflway) to running for 30 mins non stop.

[Ted Maul]

Improving (albeit slightly) all the time. 2.5 miles in 25 mins (OK, some may scoff at that, but I'm pleased!).

My issue is that I'm upping the pace to try and get sub 8 min miles in, but it's back firing when I get 2 or 3 mins into the second mile.

My immediate short term goal is to run for 30 mins and 3 miles, in relative comfort. I'm not sure about the right way to go about this, so wonder if the experienced runners here would recommend the best way to achieve this? Should I just run for 30 mins at a comfortable pace, then once comfortable at that pace, up it at the next run?

That seems logical in my mind, but I'm worried that I'd do less than what I'm doing now, in terms of distance, but running for a longer time, if that makes sense? It'd almost feel like a backwards step.

Nothing illogical in taking some of the intensity out of your running build stamina and endurance. The best way to do that is by running more, and running slower or at an easier pace is the best way for your body to cope with increased time on feet and mileage. Leave the sub 8min miles for a bit and focus on being able to jog for say 40 mins. When that's comfortable work your way up to an hour, similar to the post I shared with Midge yesterday.

If it makes you feel better Olympic marathoners will jog around at 8min per mile. Forget pace for a bit, that will come.