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ZORBS13 SparkPoints: (132,984)
Fitness Minutes: (127,063)
Posts: 14,020
6/4/13 9:30 P

as a beginner, the best speedwork you can do is to run more. Pick one of the 3 days and start extending that run by several minutes each week.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Leader of Trail Runners SparkTeam
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/22x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)

Twitter: @zorbs13
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SP_COACH_DENISE Posts: 35,408
6/4/13 8:31 P

Great job on running a 5k - that's awesome! It sounds like you did complete the program, even though it took you less time to do so. If you want to work on speed, you may want to try using one of these programs to help you with that:

Coach Denise

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan

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EGILONA SparkPoints: (7,495)
Fitness Minutes: (6,423)
Posts: 34
6/4/13 8:10 P

I started the C25K program on 4/17 - I'm not exactly sure what the structure of the standard program is, but I was using a 12 week training plan provided by my running store. I completed a 5K about 6.5 weeks into the program, running the whole thing in just under 36 minutes. Given that I can now run for 30+ minutes without stopping and can run a 5K distance, does this essentially mean that I'm done with the program? Or should I keep progressing through the weeks as they're laid out in the plan? I'd like to improve my time, so I want to start doing some speed work...would this be advisable at this point? Any suggestions re: speedwork would also be great! Thanks!

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