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Training After Week 8


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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!

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  • 3 months later...

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.

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  • 3 weeks later...

@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.

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  • 1 month later...

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