Where I am at the moment: I've been running 5K once a week for a few weeks now. Doing 5K in about 36 mins. I have lost a bit of pace since September/October over the winter but this is my comeback!
The plan: Get back to 2 runs a week starting this week, Thursday and Sundays, or Thursday and Saturdays. Realistically I don't think I can fit more into my work schedule right now so I want to make the plan on this basis.
One of those runs will be a 4-5K ish run (may use the 5K+ podcasts, or it will be a parkrun), to supplement the other run, which will be a longer run, incrementing .5K each week. 2 weeks ago I did 5K, last week was 5.5K, this morning 6K... and so on... today's 6K was 44 mins (bl**dy hills...)
I'm *this* close to fully committing myself by entering a 10K race in either June or July - should give me plenty of time, right?
Any thoughts? Is this sensible? Thanks everyone!
Written by
sarah469
Graduate10
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I graduated around 27 weeks ago, did 3 X 30 mins a week after that until I decided to run longer on a good day and reached 5k in 43 minutes - I was very happy with the distance and not bothered about speed! Kept doing 5k X 3 times a week for many weeks and some days it was great, other days, hard. One day, kept going and just did 5.5k, another day did 6, then a 7. 8 and finally just decided to plod on to a 10!
I found some interesting bigger spaces like the woods and fields that allowed me to run further which made it more fun too!
I have settled into a 2 X 5k, one long run routine now which works for me! Just increase your run time slowly, see how your legs are on a run and how they recover. I wouldn't worry too much about speed, as I have found that improves without trying as your fitness improves.
The trick is to keep injury free and then a 10k event in the summer is more that achievable. Maybe try running more on soft ground too to protect your knees and shins, that has helped me. If you feel any injury, take a rest and go again and slowly build up. I have a June 10k and a Half Marathin in September. Feel pretty scared about both but excited at the same time. Julie
Commit yourself to one or both of those races and just keep running. If you can fit another run into your week from time to time, do it, otherwise make the most of what you can do. On your longer run, try to find an easy, comfortable pace and don't stress about times as yet.
You can do it - easy. Your fitness will be improving and you'll be training your legs to run better - they will develop accordingly.
Good luck and have faith in yourself.
I graduated at the end of last March. I did my first 10k race in June, a 5 mile race in August, another 10k in September, and a half marathon in October, followed by two more 10ks, in December and January. In two weeks time I'm doing my second half marathon, followed two weeks later by another. Today on my training run I did 14.5 miles, including a 2:30 half marathon. I've been amazed at how my body has responded to sensible but ambitious training (especially as I'm 59 years young). My 5K PB is under 28 minutes, and I can routinely complete a 10K race inside 60 minutes now. My Half in October was 2:12.
Thanks Steve! Wow, sounds like you are making leaps and bounds! I graduated at the end of August '15 and still plodding away at 5K here, but at least I have kept it up! Very interesting to hear your story and it gives me some ideas and ambitions for the future. At the moment any race longer than 10K feels completely bonkers to me and I'm not sure I'll ever be too interested in really long distances, but 10K feels like a good aim for me for the summer.
Sure i would do it sounds like a great plan to me, I have always suggested to people every 3-4 weeks instead of doing a long run just do a short slow paced run in your case 5km will do, just gives your body extra time to recover and will reduce the injury risk plus you wont lose any fitness ether.
Also gives you plenty of time to enter a race which you wont regret.
The only thing I would add sarah is try to get in some cross training as it can make a big difference to your strength. If you can't make it to a gym then there are still loads of things you can do at home with a resistance band and make do weights like tins of beans! It all counts! Good luck. You can do it.
There is no imperative to do anything. You plug away doing what suits you but it will get a bit samey, so the idea to go for 10k is a good one and you'll get there for sure. Gently, carefully progressing using the 10% rule will deliver you safely to 10k. It's a great distance to add to your running repertoire and you'll be glad you nailed it.
Mixing things up a bit using the Stepping Stones podcasts or Sami Murphy will help shift your legs up a gear, if that's what you're looking to do
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So the countdown begins … but I need help with a plan please
Running happy to 6k!!!
My next training plan
