I got on the bus

[wyersmith]

Well I got on the ‘10 is the magic number’ bus this week and inadvertently jumped on at wk2 with a 4k intervals, a 6k slower and a decent pace (for me anyway!) 5k today. Is that ok? Maybe I can go back and do W1 at the end if rules are rules.

Quick question. I had to slow down for the 6k run of course but should I try to keep my normal 5k pace for the 5k runs or slow those too? Did my normal today and did only my second 5k in under 30 (just) so I’m pleased with that but should I still be pushing on the 5s?

Thanks!

[mountaindreamer Graduate10]

Welcome aboard! 😊❤️ I’ve only just started week 3 myself, so am no expert. I’m doing the 5ks as my Parkruns each week, which I do as fast as I can manage. I do my long run slower, but am about to aim for much slower again after reading this article someone shared with me the other day...

runnersworld.co.uk/rws-trai...

At the moment I follow the long run with the short run. I’ve been doing Fartlek style (kind of freestyle speed intervals) the last 2 weeks for my short run, but will use them as slow recovery runs if I need to once the long runs get longer.

[wyersmith Graduate10 in reply to mountaindreamer]

That’s a really interesting article and calculator. Thanks! Looks like I need to slow down on the longer runs too. I do Laura’s speed podcasts for the intervals with a bit of extra jogging added on. I had a go at Fartlek but I found myself going a bit short on the fartlek bits so following Laura’s orders works for me. Haven’t done a parkrun yet but planning to soon.

Good luck with w3!

[Empem Graduate10]

No rules other than the incremental distance increases.That's why everyone likes the Juju plan. Congrats on your 30min 5k though.Sounds like that's a breeze!

I'm hanging around week four after a break, so back to some consolidating 5k's.My best so far is 34mins. I also liked the Laura Stepping Stones for short/ speed runs, might return to them too when fit enough.Good to be reminded of them.

The Runnersworld chart is interesting and reassuring about slowing down for distances so I'm hoping to do just that.

I too have never done a Parkrun or any group running ( yet)

See you out there!

[sallenson Graduate10]

Sounds like you're doing a "classic" thing: short=intervals, medium="tempo", long=slow.

That was what I was doing (sort of) before my legs fell off for a couple of weeks.

And therefore what you're doing is pretty much perfect

Take the long runs slow though....

I'm going to work my way slowly back to W1 again. Fingers crossed.

Listen to mountaindreamer ; she is as wise as she is generally lovely....

[mountaindreamer Graduate10 in reply to sallenson]

😂😂😂 Now I’m laughing! Think you missed my post about Gait analysis, Stephen! I’m not even wise enough to workout how to safely put one foot in front of the other at the moment!! 😂🤣😂❤️

[sallenson Graduate10 in reply to mountaindreamer]

You are our acrobatic tightrope walker!!

And you probably look better and less "arrestable" in red lycra shorts than the man in the video

[mountaindreamer Graduate10 in reply to sallenson]

Think I’ll pass on the red Lycra.😂 I’m really impressed by that guy in the video being able to demonstrate running in so many different bad ways as well as the perfect way!

[wyersmith Graduate10 in reply to sallenson]

Thanks! Good luck with your recovery. Hopefully you’ll be back on the plan soon.