hubb1972 Posted July 1, 2015 Report Share Posted July 1, 2015 Ok I finished the program a couple of weeks ago and have just been repeating the last week basically. I just added like 5 more minutes of running to each day I ran. My first 5k is still a few weeks away so I want to continue to get better but dont want to burn my energy up beforehand either. Just want some advice on what to do for the next 3 weeks to be ready. Thanks so much! Quote Link to comment Share on other sites More sharing options...
KellyAnn Posted July 8, 2015 Report Share Posted July 8, 2015 Hi there. Congratulations on Completing the app. You can only improve from here. You can either repeat the last few weeks on the app or maybe download the 10k one and move ahead a few weeks??? Let me know what you decided and good luck!! Quote Link to comment Share on other sites More sharing options...
Run4Health Posted October 12, 2015 Report Share Posted October 12, 2015 I had finished the app not long ago and I was wondering the same thing. I downloaded the 10K app to start out with week 9 but I ended up doing the 5K app a second time at a higher speed. When I finish it for the second time, I will continue on the longer runs for further endurance. Hopefully I'll get to the point where I can enter a 5K and finish with a decent time. Quote Link to comment Share on other sites More sharing options...
Jeshi Posted November 2, 2015 Report Share Posted November 2, 2015 @hubb: know your body. Mine seems to do best on Mondays after 2 days of rest. If I rest too many days in a row, I'll struggle on my first day back. Wear all the same clothes/shoes/wearables, and listen to the same music you listen to on your run. Basically, mimic your runs as much as possible on race day. Also, bring toilet paper on race day as some of the bathrooms are in short supply. @Run4Health: try sprint intervals. Run faster (80%+ max heart rate) for a while and then at normal running pace (70% max heart rate) for a while. It's up to you to set the intervals. 1 minute sprint, 2 minutes run works well. Do this on one of your run days. On another run day, try to add mileage. You'll speed up and go longer. Quote Link to comment Share on other sites More sharing options...
SteveMayer831 Posted December 22, 2015 Report Share Posted December 22, 2015 I've been repeating the "run 5K" step, because it gives me a decent workout. I'm doing ~3.5-3.8 miles, and it prompts me when I'm at the half way point, time-wise. I'll have to check out the 10K app, though... Steve Quote Link to comment Share on other sites More sharing options...
djplong Posted December 22, 2015 Report Share Posted December 22, 2015 I went on to the 10K app - it even starts at "Week 9" so it seems to be designed to be 'the next step'. It's not even another 8-week program. Week 14 is the "Jog 60 minutes or 10K" finale. Quote Link to comment Share on other sites More sharing options...
Rob129 Posted December 22, 2015 Report Share Posted December 22, 2015 The 10K app has helped me drop my 5K pace; on W14D1. It provides a reasonable structure for increasing volume, which is helpful for advoiding injury. Rob Quote Link to comment Share on other sites More sharing options...
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