Hello 10k people: This is my first post here... - Bridge to 10K

Bridge to 10K

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Hello 10k people

Late-Starter
Late-Starter

This is my first post here. I graduated c25k last December and have been happily doing mostly 5k, sometimes less, mostly every other day since then. A few weeks ago I decided that I needed a new challenge. I stretched myself to 6k without a problem, so I thought I'd have a go at getting to 10k. So three weeks later here I am, having just completed week 3 of JuJu's 10k plan - I did my first 7k yesterday and it gave me a new level of feel-good buzz - I definitely want more of that!

The only worry I have is this. I like to run every other day rather than have a two-day break between weeks. My concern is that for weeks 4 onward, after doing the long run on the last day of the week I would then be doing a 4k on the first day of the next week after only one day's recovery. I this going to be too much for my ancient body or am I worrying too much? Can I put in an extra short run for the first day of what would then be an 8-day 'week'? Or should I take at least two days without running between weeks? Having two whole days without running might be too much cold turkey for this new member of the running junkies. Any suggestions? Having had some knee problems in the past, I'm very keen not to overdo it and I'm in no rush (except for the fact that I like to run every other day, even if it's only two or three k).

16 Replies
oldestnewest

Have you thought about doing some alternative exercise on one of the double rest days. You could use the strength and flex podcast to help strengthen up your knees as well as build your core, which is good for your running too.

Thanks. Since I injured my knee doing c25k, I do a couple of knee exercises regularly. At the moment my unruly garden is giving me all the extra exercise I need. The reason I don't want to take two days rest is that when I wake on non-running days the first thing I'm aware of is the disappointment that today I don't run - I'm hooked. Noting else gives that buzz. I realise I might just have to bite that bullet.

As with C25K make sure you have at least 1days rest between each run. Cross training can be done on the other days if you’re the masochistic type.

I normal do Tues, Thurs, Sat. My 10k being the first run the week but you could have 2 days between you long run and the next - its up to you.

Thanks. Yes, I never run consecutive days. I know that's a no-no for newer runners. My granddaughter does a lot of cross-training and she gets a lot from that, so I have considered it. I think I may be a little masochistic, but don't tell anybody.

FlickM3
FlickM3Graduate10

Im ancient too, and I sailed through the first three weeks of the 10k plan. I had already done 6k. 7k was a doddle. However, I did find I needed more than a day sometimes between the longer runs. Then I did 8k and felt great. Since then Ive been absolutely knackered and havent done more than 3k runs. I dont know if it was all too much for me or if it’s the stress and insomnia in my life currently, or both. What I would say to you is that you might need those extra rest days as the runs get longer.

Late-Starter
Late-Starter in reply to FlickM3

I have read your posts about your current difficulties and I commiserate. I hope you get back to full strength soon. Part of me is thinking JuJu's program may not be beyond me as long as I have the two days rest, but the part of me that wants to run every other day starts objecting.

FlickM3
FlickM3Graduate10 in reply to Late-Starter

Im absolutely sure it isnt beyond you but equally sure you may need extra rest days sometimes 😊

Late-Starter
Late-Starter in reply to FlickM3

Yes, one thing I have learned is that it's important to listen to what my body's telling me. I would never run on a day when I know I need more recovery.

FlickM3
FlickM3Graduate10 in reply to Late-Starter

Sometims it doesnt hit you till later!

dindy
dindyGraduate10

Another Ancient here(-: I run every other day, Monday , Wednesday & Friday. I am doing ju-ju`s 10 k plan,unofficially as I did not think I could run much further than 5k. I have switched the runs around which is perfectly ok. Being Friday early morning is my last run I then have most of Friday ,Sat & Sun to recover. I decided to do the longest run on Monday after a good 2 days rest, shortest run on Wednesday & the 5k on the Friday. For me it is working out ok so perhaps you could try something similar and give you body a good rest for the longer run.I think us ancients need longer rest in between the longer runs until our bodies get fitter which they will,just take it slow and do not worry.

I also found 6,7 k fine with no aching of the leg muscles at all. 8k is a different beast for me as I am still aching a bit from Mondays 8k run. Still only 2.48k tomorrow so hopefully I should be ok. Not sure if to go straight to week 6, which is going to be a real challenge at 9k or do week 4 again?? i am going to have to dig deep for the 9 & 10k. Then I will start it all again officially this time, that is if I am still standing!!!!

Late-Starter
Late-Starter in reply to dindy

Thanks. Some great advice there. I hadn't thought of mixing up the runs to have the week's long run after two days rest. Good idea. I had thought of repeating weeks if necessary. That could help too.

I think one of the reasons that going from 5k to 10k in just six weeks might seem too much is that the plan as it stands means that you only run each long run once before you move on to the run that's 1k more. Perhaps repeating weeks is the answer to my concerns. That way I wouldn't be so worried about not having two rest days.

Richard7
Richard7Graduate10 in reply to Late-Starter

Ju-Jus plan is now over 8 weeks as she built in repeats for the weeks with 8 and 9K so it helps you to build up gradually. I am on the last week and hope to do my 10 this weekend. Personally I stuck to the order short, middle, long but mixed up the days depending on how I felt and the weather!

I didn't know about the repeated weeks. I have been working with an old version. That's now a lot better. Thanks.

dindy
dindyGraduate10

I expect you have noticed and even read about how Ju-Ju`s 10 k plan has week 4 & 5 the 8k as both identical same goes for week 6 & 7 9k. I am sure someone will correct me if I am wrong but if you run week 4, 8k and find it hard you have 3 choices.

Repeat the 8k run in week 5. 2. go straight from week 4 to week 6, 9k or thirdly have a weeks rest having conquered 8 k before going onto 9k.

I know how you feel about not having 2 days off as you get a buzz when you run. I suppose it all depends how you feel,if you feel really tired & stiff after a weeks run then best to let your body rest or you may push it too far and get injured. If on the other hand you feel up for it then just go for it.

Late-Starter
Late-Starter in reply to dindy

I have been working with an old version of the plan. That's now a lot better.

Whatsapp
WhatsappGraduate10

Do what is right for you, take it as it comes and be prepared to adapt should you need to.

Run every other day if you are comfortable doing so, but when you get to the longer runs just be mindful and listen to your body. Take an extra days rest if needed, the disappointment of missing a days running is far better than the frustration of a few weeks on the IC.

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