Pushing On

[Rockshammer]

Evening all,

Been doing 3x 5k per week for a month now and want to push on - Is the 10% a week a good start?

Cheers

[Tomas Graduate10]

Yes. But don't be afraid to throw in a recovery week every now and then.

[JaySeeSkinny Graduate10]

Try shaking things up a bit. If you want to get faster try intervals (Speed for instance) and build in a longer run at the weekend. You sound as if you've built a really good base, now to expand a bit!

[Rockshammer in reply to JaySeeSkinny]

Thanks want to do a longer weekend run so would you say 6 or 7k for starters?

[Sandraj39 Graduate10]

If you are running 3 x 5k ( and remember the 10% rule is 10% of your weekly total) then you could add on up to 1.5k to one of these runs making your long run 6.5k. It is a good guide but you will find that some weeks you will feel more comfortable with a smaller increase or even a repeat of last weeks. As ever, learn to listen to your body too! Good luck🙂

[MarkyD Graduate10]

Good advice above.

Mix it up... plan to run a 5km at recovery pace, 3-4km intervals, and a long, slow run (building up to 10km) each week. ju-ju- has provided a 'building up to 10km' program on this forum this year, so take a look at her posts and motivational videos (just remember that she is a panther and runs trails in her local woods, so she makes it look easy )

[Millsie-J]

Take it slow and steady, the one longer run a week is good advice. Plus think about intervals, hill training, speed etc, keeps it all fresh!

Listen to your body, stretches and cross training now come into the picture too.

Its sooo exciting, enjoy😀🏃🏻

[misswobble Graduate10]

Join Ju-ju's group 😀 See her video clip on here

[JoolieB1 Graduate10]

Each one of us is different. When I graduated, I ran 30 mins three times a week. I was happy to ditch programmes and didn't want to do any run-walking. On a good day, I decided to keep running after 30 minutes and did a 5k. Felt good because I ran nice and slowly. Decided to start running 5k x 3 times a week. That was pretty challenging back then so I did that for some time. Once I felt ok, ran on one day to 5.5k - then I started running 2 x5 and a "long run" - first my epic 5.6, then a 6, a 7, 8 and then a 10! That is what worked for me, just. Looked after my legs, rested well and ran slowly

[JoolieB1 Graduate10]

When I was doing 5k, I felt I needed to do more but was a little scared to try. I just ran longer one time only to 5.5k but psychologically, then I knew I could do more. I find 5k is still a very good distance. I tended to run three times a week, 2 x 5 and a "long run". I started with 5.5, then a 6, 7, 8 and then 10! One long run a week allows recovery too

[Rockshammer in reply to JoolieB1]

Yes I too feel scared about the extra distance - Four years ago I ran a 10k but now it frightens me - I'll do it and that HM too before I am 50

[skysue16 Graduate10 in reply to Rockshammer]

You can do it! Best of luck