Extending the 'shorter' runs..?: Having... - Bridge to 10K

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Extending the 'shorter' runs..?

Sandraj39
Sandraj39Ambassador
โ€ข9 Replies

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 hills๐Ÿ˜ฌ! 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.๐Ÿ˜ฎ Would be interested in what others do?๐Ÿ˜€

9 Replies
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goonkeepgoing
goonkeepgoingGraduate10

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.

Sandraj39
Sandraj39Ambassador in reply to goonkeepgoing

Thanks, so I am on the right track, I hope!โ˜บ

Irishprincess
IrishprincessGraduate10

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!

Sandraj39
Sandraj39Ambassador in reply to Irishprincess

Yep, I think that's good advice about keeping the total mileage increase within 10% rule. Thanks IP!๐Ÿ™‚

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).

Sandraj39
Sandraj39Ambassador in reply to simonwilliamstutor

Thanks, it's all about the 10% then!

Slow_Rob
Slow_RobGraduate10

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 :)

ju-ju-
ju-ju-Graduate10

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%

Sandraj39
Sandraj39Ambassador in reply to ju-ju-

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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