10k ish - what next?

[randomsabreuse]

Looking for advice on apps after the basic c210k or 5k to 10k apps. I usually do one zombies run run a week - continuous with random zombie chases but think I need something else - free version of Zombies Run limits new missions to less than I need.

Think I want to increase speed rather than distance and am into mud runs rather than road runs hence 10k as our local series is 10k.

Would struggle to join running club as have 1yo and DH works late.

We have very good access to hills - street lit routes would be more hills and steps than flats running from home.

Currently manage a 10k jog in about 1hr 10 ish on former railway line but haven't really improved splits as I've found the distance easier - although I can now consistently evade the "zombies" when they pop up!

So far in my limited mud run experience I'm better at keeping going at my chosen steady pace than walking and running although that might be more due to the cold at this time of year than anything else...

Advice much appreciated.

Thanks!

[KittyandTeal]

Wow, you're doing brilliantly. Have you considered upping your distance? I ran 10k regularly for around a year but booked a half marathon and started working on a training plan to up my distance.

[randomsabreuse]

Not mad on increasing distance until I have lost some weight - 80kg and 5'6ish (although I am a 10/12 so no idea how that works! ) so will hold off increasing distance until I can get below 70kg to reduce wear and tear on knees! Would need to be a trail or mud half for me to consider it!

[KittyandTeal]

Fair enough. I found I lost weight quicker doing longer distances slower. Once you're running over an hour slowly your body burns much more fat. My half is a road run but all my training is trail tbh, I much prefect rail running. There are a few trail halves I've got my eye on for next year.

Have you tried doing some shorter intervals or hill repeats? Great for fat burning and it'll increase your pace on your longer runs. I'm not great with speed work but it definitely Italy works.

[randomsabreuse]

That's what I want an app for - to tell me when to sprint. Got a mud run on Saturday (yep I am utterly insane) then will go for hilly interval training mid week!

[KittyandTeal]

Ah I see. I was looking for something similar but couldn't find anything. I use an interval plan and put them into my garmin now

[randomsabreuse]

Am too tight for a garmin - will have to try and hunt down an interval training app for my phone. There must be one!

[Anglaise1]

Not sure you need an app - you can do sprints or hills on your own. A good training session would be something like 40mns warm up run, then 10 x 30 secs sprint, 30secs v slow, then a 10 - 15 minute jog to finish. Short sprints are excellent for getting your heart working well. That's the sort of speed work session we do in the club and its easy to do on your own too.

[randomsabreuse]

Definitely need to do more hills, especially down hills, latest 10k mud run in 1.39 ish. About halfway up the ladies. The top times were 50 minutes so very muddy, especially once 300 odd feet had churned up the final swamp - spent a while wallowing in that before being rescued - so clearly need to improve my route choices or just follow someone so I can avoid their mistakes in future!

Also need to work on my speed - currently have plod and sprint - there has to be something between those two. Will probably have a play at around 5k this week - see if I can reduce that time a little from approx 35 minutes (so almost exactly half my non-mud 10k time) and then head for our local big hill this weekend if we can get the DIY disaster zone sorted in time.

Never been good at downhill - probably a control thing - but was getting better as I went through the race!

About 3 months until the next one probably - think I need to find some short trail runs to keep me going!

[standingonlego]

Can you find one of the more offroad park runs - 5k with others can help up your pace

[ItsAllGoingToBeFine]

I like Adidas Train and Run which is a free app, though to get the most out of it you'll need to fork out for a Bluetooth heart rate monitor. They have loads of training plans for all distances and speeds, they even have some strength and flexibility stuff too if you want.

[randomsabreuse]

Thanks - one of my closer ones (17 miles each way) is off road and on my to do list but not the easiest to fit into a weekend at the moment.

Will have a look at the Adidas app - thanks.

[randomsabreuse]

Not done anything much since this - wretched cold I have just about got rid of. Am impatiently awaiting DH's rota for next year so I can plan some runs to aim for. Probably 10k trail runs as well as a few mud runs to liven things up. Looks like first park run will have to be at IL's on Christmas eve unless I can get out first thing tomorrow to get the worse of the post cold death rattles out of the way in private ahead of this weekend as DH is working the following two!

Definitely need an aim to train for and it has to be not too far away for motivational purposes - I still don't consider myself a runner!

Might target a half for the end of the year but definitely want to be lighter by then - been trying to keep an eye on what I eat but cold from hell has knocked my self discipline to shreds!