plan

[paul1960]

am doing this but inste of 4k 5k doing 5k 5k then 7 8 9 10k is that ok as am already doing 3x 5ks aweek

[Oldfloss Administrator 60minGraduate]

Well..it's you doing the running... but.. the point of this, for me, is the balance of the runs and the validity of the rest and recovery runs... 7,8, and 9 are all longer runs and don't give that recovery opportunity...?

I , like many of us have used this programme, after gaining our first 10K, quite a few times, ( after periods on the IC, or time out, etc, and although I was already running 10 K + at times, I have always followed the plan

ju-ju- will be able to give you some advice on this I feel sure...

But.. your choice

[paul1960 Graduate10 in reply to Oldfloss]

thanks am at a point were i just dont know what is best i think am just feeling abit down at the moment just need to make sure am ready to do the 10k next may i just need to take my time i think i will get there

[Oldfloss Administrator 60minGraduate in reply to paul1960]

Relax.... you will get there.. and probably in a safer and more enjoyable way... Just follow Ju's plan....

I know how you feel... I am just at the tail end of a long spell of bronchitis and have just started roseabi 's Half Marathon Plan.... and, because like you, I feel a tad low, making that HM in March seems impossible...but, I also know, I will do it.

If we just stay sensible, and patient, and relax into our plans, we start to feel better, get into the routine and begin to feel the benefits.

You will do it... just trust the plan and have confidence in yourself.

[UpTheStanley Graduate10]

The point of including the shorter runs in the early weeks is to ensure your total weekly distance doesn't increase too much before you're ready for it. It also gives you a run where you can try something different, like including jog/run/sprint interval training, or maybe running up little hills if you usually stay on the flat. But the key is to do something you're happy with.

[Empem Graduate10]

Hi Paul.When I want an interesting shorter run I go back to the three post C25k Stepping Stones podcasts. Have managed to gain more speed for my 5k ( just shy of 33mins today) and more stamina and strength for the longer ones.So the shorter runs can be just as valuable.Happy running.