Monday is a run in the park with a ladies running group. This time we did a reverse run, which seemed very strange. Been a lovely sunny day here today, and the weather was perfect. The pace was a bit quicker than last week which makes me hopeful that the time I put down for the July 10k may be doable. I do like running with a group.
Have decided to add 10% to my long runs each week, which should see me at 10K by Easter. Once I'm at 10K I thought I'd add in a fourth run but use that to add speed/tempo/hills session. Does that seem like a reasonable plan?
Next run Wednesday.
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SlowSlowKwikKwikSlow
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Adding a 4th run each week means occasionally having to run on consecutive days. Initially it makes sense for the second consecutive day to be an 'easy' run (e.g. If you run on Monday and Tuesday, the run on Tuesday should not be too strenuous).
This will help you to establish whether your muscles are able to adapt to not getting the recovery/repair.
Hmm. You are trying to speed up and considering adding another day. I would do three days as you are now and do cross training on the fourth, e.g. Walk, swim, cycle, Zumba, strength exercise etc. Anything but running 🙂
It's so easy to get carried away and do too much before your legs are sufficiently built up. Ten percent increase per week on distance, and running every other day should keep you in good nick 🏃♀️💪👍
I have already added in conditioning (at home) on non-run days with Thursday as a total rest day. I've also gradually added in small weights and increased reps. If I'm very tired (as in Saturday's 6 hours gardening tired) , then I do take an extra rest day. No chance of me swimming (nearly drowned as a child) or (shudder) Zumba (double shudder)!
Am loathe to join a gym again as (a) they're very expensive around here and (b) by the time I get out of the house and travel to the gym I could have done conditioning at home for free!
On the other hand the local one is now cheaper for over 60s (not quite there yet, just another run and rest day to go!) and I would like to get back to yoga. Think I'll take a walk up there after shopping and check it out.
Well it would appear we are almost the same age, my 60th tomorrow.
I agree at this point maybe stick with three runs a week, perhaps over time moving to one run every other day which would be 7 runs a fortnight. But i feel you are risking over use injury.
I am up to 10k now, did my first real 10 race last week, but find i need five days rest every five weeks or so to maintain my energy, and enthusiasm. Its working for me but i know every one is different. The important things are to listen to your body, and to enjoy.
I am doing yoga to compliment my running, using Youtube on my Smart tv 😀🏃🏻♀️
Congratulations on your 10k race last week and happy birthday for tomorrow. Are you doing anything special? Not sure what's happening for mine - my youngest is away this weekend so I have been told not to plan anything for the following weekend. All very mysterious - not good for someone who hates loathes and detests surprises!!
I did start running in my early 50s, so not new to it - just new to getting back into it! And yes, I did promise myself that I'd take things slowly to avoid injury! It's hard to get my head around it sometimes, as I used to regularly clock up 25-30 miles running 5 times a week.
I'm going to wait a while before I add in another run see how my legs feel once my long run reaches 6 miles.
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My run to Drumpellier and a 10k pb😁🏃♀️🦢🦢
A run, and different 10k plan philosophies
Run my first 10k..and frightened the dog.
My first 10K run completed🙂
Park run by the skin of my teeth 😁
