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Can do 5k - what's next?
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Hi all,
I have just finished a 10 week beginner course to take me to my first 5k parkrun, which I finished in 36:25. Very pleased with my result.
But what comes now? I'm thinking to target under 35mins in 4 weeks but what should my day to day training look like? just more of the same 2-3 mile runs? Or should I go longer or faster in training?
Any advise appreciated.
Sandra
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Comments
Sandra. What do you think will happen if you do the same routine with no change?
Longer/slower once a week - get it up to 5 or 6 miles to start with. You could try faster in your other shorter runs. Check out the 5K training plans on here (training section).
You have done great to get through your initial target of completing a parkrun! 10 weeks is still relatively new for your body to get used to the impact forces that running produces. I found the key to staying injury free is to take things slowly. It is easy to fall into the trap of trying to up the mileage/speed too quickly and then your knees pay the price! As Daeve suggests I would start to slowly increase the distance of one run a week but try not to increase both distance and speed at the same time!
Hi...Try mixing your training up, don't just keep doing the same thing. Start by throwing interval training in once or twice a week to enhance speed and endurance. Strength training will also help, take a look at this:
http://www.runnersworld.com/race-training/run-stronger-run-longer-how-strength-training-benefits-runners
Good luck with your Park Runs.
I've just started training for a 10k in february. I'm really slow and don't seem to be able to improve my pace. So I've decided to improve my distance by following a 10k plan, could that work for you?
Thanks guys,
I think I will do a couple of 5-6k runs and a slightly faster 3-4k run a week.
K1TT Im aiming to do a 10k later next year, but probably leave the training for that until spring. Good luck with your race in Feb!