Repeating C25k but faster?

[UpToonGirl]

Has anyone done this? I finished C25k a few months ago, once I finished I worked on running longer but still staying at my usual snails pace. I found it really boring and time consuming, I often can't get started on a run until 7.45ish so an hour or more completely wipes out an evening!

Anyway, this has led me to avoiding running for a few weeks and I need to get back to it. I was thinking about starting again but instead of a slow jog going for more of a fast jog/run.

Has anyone got any thoughts on this? I had a quick Google and most info seemed to suggest it wasn't a good idea and to work on endurance.

Perhaps HIIT (high intensity interval training) is what you're after? It simply means doing short bursts (intervals) of high intensity exercise, where you'd run at close to your top speed for a few minutes, then slow down to a recovery run speed for a few minutes before doing another burst of higher speed:

www.runnersworld.com/training/a25335864/high-intensity-interval-training/

What are you actually trying to achieve? Do you want to get a decent workout in a short time (as the PP says, HIIT might be your friend here) or improve your running, in which case you do need to work on endurance as well as speed?

I guess I'm trying to get a good workout in a short time but also keep my motivation. C25k worked for me because there was a structure and a goal and once it was over I floundered a bit!

I did give HIIT a bit of go but in a very unstructured way which didn't really work!

You could always look at improving your 5k times, maybe do Parkrun on Saturdays to keep it interesting and some interval training, but also think about doing some HIIT workouts in between. Joe Wicks has lots of videos on youtube and a couple of DVDs that are very good.

On the NHS c25k podcasts, there are (or at least were!) 3 further recordings working on speed and stamina. One of these is intervals, which are one way to get faster.
If you have been running for longer, what happens if you go back and try a 30 min run again. Can you go quicker?

winterheatwave if I try doing shorter runs I find it hard to speed up even a little - I know physically I could but mentally it just feels like a block! I'll have a look for the extra podcasts - thanks.

Google 'fartlek' and just go out and have fun.

You could try setting aside a certain amount of time for running, and then using it as fast or as slowly as you feel like that day.

The thing about fast intervals and fast running in general is that your body has to get used to the sensation of running faster. That's why interval training works. Or you could go down to your local running track and run laps. So run a lap as fast as you can, recover and repeat. That way you will have some structure

Oh and one lap is usually 400 metres.

I'd download the Nike app and do some guided runs.... A fartlek may help and can be done in half an hour.
Also signing up for some events like a 10k to have a goal to work towards?