2 weeks break!

[Nozza03]

Well it’s been 2 weeks since I’ve run. First week I was in bed with the blasted flu.. second week I felt washed out. Ran this morning and I’m very pleased. Did four 10 minute runs with 1 minute walk in between. I know some of you advised me not to do the 10K app but I really need some structure. Going to carry on with this run for a few week before I move on to week 10.

[davelinks Graduate10]

Well done, build 30 min runs, working to 5k, build those runs then advance toward 10k using 10% rule..😊

[Nozza03 in reply to davelinks]

What’s the 10% rule? I did 4K doing four 10 minute runs which tells you just how slow I run. Want to build on this in time. Not ready to do a 5k park run yet. 🙂

[Mummycav Administrator Graduate10]

Well done Nozza03 ...flu can proper knock you for six but you’ve bounced right back...good for you...I know what you mean about structure, I’m doing C25k+ now as I felt a bit lost after graduation, it seems to suit me just fine....you have to do whatever keeps you out there 🏃🏼‍♀️

[AnnieW55]

I don't mean to be rude (but this probably sounds it). The advice was probably not to do the 10k app yet.

Well done on what you have achieved but unless you were already very physically fit and had strong legs, you would be better off consolidating your 30 min runs to let your body catch up with you. If you need structure there are the c25k podcasts, re-running week 9, finding other podcasts that give you structure - even zombie runs! You could go back to week 1 and run the runs a bit faster and run the walks a bit slower.

You are still early in your running career, consolidation is a good word to work with for a while. There's a lot of interesting reading around running too. 10% rule is to increase longest distance by no more than 10% of your total weeks running. Also, just a thought but doing too much can lower your immune system......

Very best wishes

[Nozza03 in reply to AnnieW55]

Oh yes I forgot about the podcasts. Thankyou for your advice. I’ll give it a go.

[Millsie-J]

If you do three of the Sami Murphy runs this week, and have been previously running 30 mins 3 times a week up until now, this week will be an increase of 25% of your previous total. Beware too much too soon, it leads to the injury couch.

[Nozza03 in reply to Millsie-J]

Yes ok, thank you 😊

[Millsie-J in reply to Nozza03]

Sorry I got that wrong, the increase would be 33%.

[Nozza03 in reply to Millsie-J]

Your maths is better than mine. 33% is too much you’re right especially after not running for 2 weeks. I was just so worried I’d lost my fitness and wanted to push myself. Silly I know but I’m going to use the podcast next as advised. Thank you 😊

[quirkybee]

I think you're doing a wise thing Nozza. No need to rush anything. I graduated last month, done a few personal 5ks and want to carry on running on my own for now. I think that run you did with the running for 10 mins, then walking, is great and I might try that too. Keep ppositive, you're doing grand 👌👍Hope you're feeling better too.