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Oct 2020
9:53pm, 29 Oct 2020
20,447 posts
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Columba
(Yet another Mad Welsh Woman here. Are we all enjoying lockdown?)
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Oct 2020
5:39am, 30 Oct 2020
553 posts
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CK2
Another Welshie here (well an English woman living in Wales) and I used to Jeff (90 sec runs/30 sec walks apart from big hills!) before injury. I’m now starting again with C25k and experimenting with slow jogging. Good to find this thread
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Oct 2020
8:00am, 30 Oct 2020
10,591 posts
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XB
That’s my favourite split, CK2.
Good luck with starting again. Slow and steady will get you there.
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Oct 2020
8:03am, 30 Oct 2020
18,361 posts
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Rosehip
pops back in...
I'm run-walking still, I was trying to get back to steady just running and dipping my toes into HR training - 80% v easy 20% hard running.
But I realised, as I read Shane Benzie's book, that to just run slow enough to keep my HR down I was really compromising on form and shuffle-plodding at hardly quicker than my good walk pace and I'd got into bad habits of bending at the waist and head down etc which had spread to run-walk-run as well as steady run.
I'm now concentrating on my form, trying to run efficiently, more or less ignoring HR but using 30:30 run-walk to avoid getting too tired for my easy runs and will do this as I extend my longer time on feet runs too.
AND in 3 runs a week I'm using C25K to get a bit fitter, having longer run sections (but at a good pace with good form - these are my "harder" runs in the week.
- makes sense to me anyway, I'm hoping that eventually my CV system will catch up with the efficiencies that running tall and with better form will bring
In theory I should improve my current 5K pace by Christmas...
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Oct 2020
8:25am, 30 Oct 2020
3,425 posts
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Wombling Plodder (Welsh Womble)
Sounds like a plan Rosehip, all the best.
This welshie moved to London as a teenager and now resides in Sussex - but I am a valley girl at heart 🏴
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Oct 2020
5:12pm, 31 Oct 2020
20,450 posts
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Columba
C25K seems to be a really good way of getting back after injury.
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Oct 2020
5:43pm, 31 Oct 2020
555 posts
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CK2
How are you finding C25k Rosehip? I’m on week 3 and confess I’m adapting it a bit as I’m unconvinced by the progressions. I’ve done it with beginners and recall the sudden increase to 20 mins running in week 5 that leads to a significant dropout.
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Oct 2020
7:33pm, 31 Oct 2020
18,400 posts
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Rosehip
I've done wk 1, 3 x at steady pce and 1 x using the runs as "intervals" - I'm using it to run longer at a good pace rather than just getting up to running - if that makes sense?
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Oct 2020
7:52pm, 31 Oct 2020
53,653 posts
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GlennR
Perfectly.
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Nov 2020
7:17am, 1 Nov 2020
557 posts
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CK2
I misunderstood - good to hear other applications of the program.
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Run/walk ratio
Jul 2016