10K consolidation

[pinkaardvark]

Now i have reached the lofty heights of the 10k podium i'm left wondering what the best way to consolidate on this distance is. My plan is just to do 4,5 and 10 again for a few weeks but I wonder if this will get boring quickly.

I have used the c25k+ podcasts so will probably use one of those for the 4 and 5k run each week to try and improve times/stamina.

Should I push the shorter runs longer? ie do 4, 7.5 and 10 or should I look to push the 10 out a bit?

The day after the 10k I felt it in the calves and had a bit of a twinge in the ankle(very mild strain feeling) both passed after a day, but i'm thinking 10k is my limit at the moment.

Any advice or tips most gratefully welcomed

[Whatsapp Graduate10]

Theres no need to keep increasing each run. I did this and ended up on the IC. Just do two 5ks and one longer run. Book yourself into a nice local 10k in a few weeks time and work toawrds it. I always find a goal helps.

[pinkaardvark Graduate10 in reply to Whatsapp]

I am booked into a 10k race but it's not till end of april, maybe I should look for a sooner one?

[Whatsapp Graduate10 in reply to pinkaardvark]

Sounds ideal. Theres no rush. You will be better prepared at the end of April

[pinkaardvark Graduate10 in reply to Whatsapp]

Now you have made me start looking at 10k races in mid march.. grrrr

[Whatsapp Graduate10 in reply to pinkaardvark]

Look for 5k races in March and use it as part of your training.

[pinkaardvark Graduate10 in reply to Whatsapp]

I need to get back to park run on the saturday, I'd like to incorporate that more often but usually life gets in the way and it's easier to just go out the door on my own.

[TedG Graduate10 in reply to pinkaardvark]

Hi Pink, I think April 10K race is fine, you can consolidate til then. Personally, I’m going for a slow build up to 10miles once the 10K is out of the way, then on to the Great North Run in Sept....Half Marathon 😊

Whatever you choose, have fun 🏃‍♀️🏃‍♀️🏃‍♀️

[Lordi Graduate10]

Pinkie, Why not do an Asics HM plan (even if you don't intend to run one). Put a "race date" way into the future late summer 2018 and see what it churns out? The Asics plans start easy and if there is lots of time before your "race" then distances and speeds ramp up only very slowly. Been doing my Asics HM plan for a few weeks and it still only asks for 5km slow jog, 8km fastish, 8km fastish, 12 km comfortable. Try it?

[pinkaardvark Graduate10 in reply to Lordi]

Will have a look. Not sure I want to consider a HM at the moment but sounds like the plan offers some useful structure even if you don't run to that distance.

[Millsie-J]

Why not just consolidate ? You could join Ju-ju’s new plan which I think starts tomorrow. You could maybe compare last timings with the newer ones for example. Mix in an interval session within one of your shorter runs, and a hilly route for one run a of the programme week as part of the planned runs. This would really build legs and stamina.

I wouldn’t do a longer distance training programme if you are not ready to take it on though, keep the joy!

You are an inspiration Pink, your running career is just beginning, enjoy every bit of it without too much of a rush to the next thing that sometimes happens to new runners.

[pinkaardvark Graduate10 in reply to Millsie-J]

Sorry, maybe I didn't explain well. I was asking for advice around how to consolidate, as that is my plan for the next while. Just wanted to ensure I don't get bored of it. I will definately be following ju-ju's new programme and do plan to use the c25k+ podcasts still for interval training. There is also a hill with my name on it waiting for me, I know where it is and I know what it wants to do to me, I have been avoiding it, but I won't forever

[Millsie-J in reply to pinkaardvark]

That was my suggested consolidation plan Pink. You dont have to run a 10k weekly, although if you want to and your body doesnt complain you can do, it could be the long run weekly.... just tweak the plan to adapt to what you want.

Is there a running group nearby that you could join.... that would add a whole new dimension and stop you getting bored. Are you doing any trail runs to add variation? Also what about joining a virtual 10k run?

Good luck in whatever you decide. Its your plan now, you can do choose whatever suits.

[pinkaardvark Graduate10 in reply to Millsie-J]

Thanks Millsie, I am considering joining a running group and my runs are around an area of natural beauty(rspb wetland) that is quite trail like in many areas. Interesting that you say you don't have to run 10k weekly, I guess that is what I wanted to know. How often do I have to do 10k to keep my fitness at that level?

[Millsie-J in reply to pinkaardvark]

I think we are probably all different because some of this is about how confident you are that you can still run 10k. If you are running 3 times a week you will maintain fitness, stamina and running legs. But the more you run 10k the easier it will become so your times will quicken.

I am older and know I cant run a 10k each week. You know what you are capable of now. What did you do the week before your 10k, was it an 8k.... i seem to recall. So you know if you do an 8k regularly ( not necessarily weekly), from there you can cope with a 10 k if you wish to build it in.

For many I think part of the attraction of running is that we can compete solely against ourselves.

[Millsie-J in reply to Millsie-J]

Ps, is your 10k on a trail? If its road then do a bit of road running before the event.

[pinkaardvark Graduate10 in reply to Millsie-J]

A mix of broken road, mud track (smooth but with potholes) and a lot of tarmacced cycleway. So I'd say about 25% is ankle snappy and the rest is smooth stuff. But I do explore around on more mud/grass paths and gravel fen droves.

[pinkaardvark Graduate10 in reply to Millsie-J]

A lot of this sort of stuff s0.geograph.org.uk/geophoto...

[Millsie-J in reply to pinkaardvark]

That is lovely running space, enjoy 😃

[pinkaardvark Graduate10 in reply to Millsie-J]

Sage advice.. thankyou

[Richard7 Graduate10 in reply to Millsie-J]

Thanks for this Millsie - this is really useful - I am currently doing ju-ju- 's new plan and have pencilled in repeating the last week for the remainder of April - but your comments here are ringing Alarm bells with me and I probably need to rethink. I was assuming I would need to keep doing 10Ks.

[misswobble Graduate10]

I love the Stepping Stones podcasts. They rock!

What about Sami Murphy podcasts. My absolute faves. Hundreds of hours or original tracks all specifically chosen to keep you motivated. Week 1 is a bit quiet but after that it’s fine. It’s on here and it’s free

You can just keep going out for a run with no plan at all, and must see what happens. No need to keep pushing. Loose as a goose 👍😃

[pinkaardvark Graduate10 in reply to misswobble]

I'll get them downloaded. Is the music any good?

[misswobble Graduate10]

Yeah I think so! Lots of the music was new to me but I find I love 9/10ths of it. Not keen on the Howard Jones and a Madonna track. There are some which make you laugh, eg Cheap Trick”s Surrender and a Shakira one Whatever whenever The lyrics are specifically motivational to pick you up if you sag. There is some quite heavy stuff like erm Foo Fighters. A brilliant Greenday one called Nice Guys Finish Last. A new one to me, but I know other folks like it, is funny Paul Oakenfold’s Snake-eyed Surprise. It’s got a Sami voice over. She doesn’t say much but is kick-ass and will tell you what’s happening and what to do. There is a lovely track on one of the cool down walks, The Pogues I love you til the End

If I am on the trail I always take it with me 😃🏃‍♂️👍

[ju-ju- Graduate10]

It sounds like consolidating the 10k is where you are at, and I would say keep the other two short. Perhaps do one of them as intervals which are super fun. I like the 30,20,10 which feels like a proper work out. You do need to factor in the rest after the longer run which is sensible.

[Oldfloss Administrator Graduate10]

If you are feeling twinges and things in calves and ankles...then pull back... you don't need to do 10K or more every run...

I tend to a short, 3K ish, speedy-ish run (shhhh) then a slightly longer, 5K-ish.. and a lovely long run on a Sunday... That is when I am back on the running journey and not recovering from the IC

As Millsie-J says.. a bit of consolidation is good, and loads of ways not to get bored.. C25K + podcasts as you said..intervals... strides.... new routes.... Ju's 10K programme... ( I did the one before last as a refresher.....) Off road... new venues... loads to think about

[Sandyscroll Graduate10]

I think everyone has covered this, but I really love 10k. Since finishing Ju-Ju's plan at the end of November, I've done a 10k run every weekend (except the one where we were all under a blanket of snow). I love exploring new routes and our local hills (Romsley, Walton and Clent) are all doable within 10k. I do 5k on a Monday and focus on hill repeats, intervals, speed ... one of them), Wednesday is a 4 to 5 mile club run and Saturday morning a long, slow run. It's a lovely distance to explore new places but without having to do much prep. So, well done on reaching your goal 👏👏👏👏, because now you can really get to enjoy it! 😀👍🏞🌄

[pinkaardvark Graduate10 in reply to Sandyscroll]

That's a really great way to look at using the longer run. I will definitely take you up on that and use the 10k for an hour or so of noodling around and not worry about the time so much but just use it to explore new stretches. Thanks

[Sandyscroll Graduate10 in reply to pinkaardvark]

Don't forget to post some pictures. 😉