Having extended my weekly long run up to 10k most weekends, I have been focusing on consolidating this and feel much more confident in my ability to do the distance. Recently I have used my 5k runs either to increase speed or work on hills😬! Hard work, but it is paying off! What I wanted to ask others is, as your ability to run distances increases do you naturally extend these shorter runs too? I went out for a 5k today and enjoyed my ridiculously rainy, muddy run so much, I ended up doing a 7k. Don't want to overdo it, so took it at a comfortable pace. It's nice to have a bit of flexibility in the runs and go with how I am feeling I find, and I'm not on a training programme for anything other than being ready for an 'undulating' trail run in May.😮 Would be interested in what others do?😀
Extending the 'shorter' runs..?: Having... - Bridge to 10K
Bridge to 10K
Yep - I sort of settled the long run at 10k for a while and increased my weekly distance by extending the other runs. I found it really helped me to feel confident / strong when eventually extending the long run.
As long as you keep to the 10% rule Sandra you can mix up the length of the shorter runs. Just keep an eye on your total weekly mileage and you should be ok. You're doing brilliantly!
I did two "big" 5ks this week... a 5.2 on Tuesday (the Stamina run) and a 5.4 today (a few small hills thrown in). But most weeks I will have a run that's about 4k if I am going for a bit of speed work.
My weekend long run is normally 10k but this Saturday I'm going for 12k (yes, I have done an 11k so I'm not breaking the 10% rule).
As long as overall weekly mileage doesn't increase by more then 10% give or take, sounds like you have got pretty much under control already
I have always been limited on a weekday to do shorter runs due to time issues. I use the weekends to do longer runs. I would definitely prefer to run further on weekdays but I do like banging out a quick 5k or interval session... My only advice is be mindful to sticking to increasing your weekly distance by 10%
Absolutely, but the flexibility is great if, for instance I want to do Parkrun on a Saturday and maybe a couple of slightly longer runs mid week. I have increased quite carefully up until now and don't intend to push it too hard...am a great believer in building up gradually!
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