The gradual increase !: Hi everyone. We'll... - Bridge to 10K

Bridge to 10K

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The gradual increase !

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Hi everyone. We'll have just come back after doing 6.11k,time was about 40 mins. Some of it I have to confess was power walking up a blooming hill. If only I lived in Norfolk and had longer legs ,oh what joy that would be ha!However I am still enjoying my running and so far have been able to go out running at least three times a week and when on a/l every other day.

My aim now is to increase my km and after reading about increasing each run by 10% I think that,that will be the next step for me.

Today was good and weather was warm with some beautiful breezes! I

Anyhoo! that's it for now,going for a lie down ha!๐Ÿ˜‘

Happy running all!๐Ÿ˜„๐Ÿ˜„

7 Replies
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Sandraj39 profile image
Sandraj39Graduate10

Hi Peggy59 - Sounds like you're doing great! The 10% rule so often mentioned on here is also quite often misunderstood! I assume you are wanting to Bridge from 5 to 10K? Best way to do this using the 10% rule is to start increasing ONE of your three runs a week (turning it in to your weekly long run. (Don't increase all three runs). This long run should be increased by no more than 10% of your weekly total. So, for example if you were running 3 x 5k's a week (total =15k) you could increase your 'long run' by 1.5k, up to 6.5k and so on. Note that you don't have to increase this much if you don't feel ready - it is more of a guide to minimise the risk of injury. You may also choose not to increase mileage every single week - listening to our body's is so important which is why I think this method works well for many as it is flexible too. Apologies if I have just told you what you already know(!) - I wasn't sure from your post! Good luck๐Ÿ™‚

Rignold profile image
Rignold in reply to Sandraj39

Without wishing to be pedantic, the increase of 10% of weekly total can be applied however you see fit. In your above example, if you were running 3x5k's a week you could increase one run to 6.5k, or you could increase all 3% of your runs to 5.5k. The key is that the overall total does not exceed 10% on a regular basis.

Sandraj39 profile image
Sandraj39Graduate10 in reply to Rignold

Absolutely, it was just an example and seems a popular way to progress to 10k.

in reply to Rignold

Thanks Rignold many many thanks, that seems to be much easier to understand and your not at all pedantic ha!

So I shall be trying that on Saturday as work unfortunately will have to take priority.

Happy running and thanks again !๐Ÿ˜„๐Ÿ˜„

in reply to Sandraj39

Thank you Sandraj39 that's most helpful๐Ÿ˜„๐Ÿ˜„

Joy57 profile image
Joy57Graduate10

I'm doing similar Peggy, but seem to have got stuck at 6.6k. Hey ho. Tomorrow I might try to get up to 7k ๐Ÿ˜„

Brill! Let me know how you get on !๐Ÿ˜„๐Ÿ˜„

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