I’m not great at noticing when my body’s telling me that something’s wrong so, having read some of the warnings on here, I’m wondering if I’m heading for problems.
Prior to starting C25K, I was power walking 20K in 2 hours 40 three times a week so I had a good level of CV fitness at the start.
I completed C25K from mid November to mid Jan. I always left a day between runs but only left a day’s gap between W1 & W2, W2 & W3 etc. For W9R1, I ran 6K in 33:30 and my final two runs were about 5.5K in 30:00.
In the two weeks after that, I ran 6k twice a week. The next week, I ran 5K on the Mon, 7K on the Wed and 9K on the Fri. In the last two weeks I’ve been running 5K (fast), 6.5K (slow) & 9K (slow) each week. All with at least one days rest in-between. I really pushed my most recent run, completing 5K in 24:58.
So, having not followed any plan since C25K, does this weekly 5K, 6K, 9K pattern seem reasonable or should I ease back? I feel OK but I might not notice a problem until something breaks.
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SkiMonday
Graduate10
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I think that what you are doing looks great. If it feels right for you, then go for it. That time for 5k is really good 👏👏
Your next target is the magic 10k. If you stay out a few mins longer over the next couple of weeks, then you’ll get there. Congratulations on your progress
I don’t think your current routine looks unreasonable at all - looks like you’re well placed for 10k and beyond. However you did get there pretty quickly. I’d certainly think about taking the odd extra rest and avoiding pushing distance too quickly.
10k to half marathon has been where I’ve started getting niggles and issues. I didn’t do any cross training alongside though, and that’s catching up with me now, so if you’re doing that too it will help.
I really do need to start cross training. I did start with some HIIT training at home but I'm having trouble motivating myself to do it. But it's got to be better than injuring myself.
Cheers Equi. I think that going from 6 via 7 to 9 in a week was pushing the 10% rule but I reckon that if I stick with my current routine for a while, I should be OK.
When I started training to power walk an HM, I gave myself shin splints that took a couple of months to settle down but that was going straight from 6miles to 17 (that's when I learnt about the 10% rule).
That looks fine - if you could power walk 20k in 2hrs40 you could probably run a half marathon within a couple of months if you keep adding 10% to your long run each week? See how your legs feel and find a good physio if things don’t feel right. D
Thanks Dave, once I'm comfortable at 10K, I think I will start working on the HM. I like the idea of doing the Forest of Dean one in the autumn: that was the one I power walked last year and it gives me plenty of time to prepare. I'll need to work on my hill climbing though!
You sound like a natural, I’d say you’re fine. Obviously listen out for any niggles and keep observing rest days, but you sound like a sensible fast and fit sort already! Very well done! 👏👏👏
You've maybe identified the area to work on right at the top.
I'm no expert but you're fit and you're fast and you're enjoying your running... your concern derives from 'not noticing when your body is telling you there's something wrong'... so for me, provided you've got the time, it's not so much that you need to run less as other things could usefully go in there to support the running and to support you in body awareness.
So you could be looking at the Strength and Flexibility podcast programme or yoga or similar. It might be too about knowing yourself and your history... do you tend to go full on and then stop? Is that why you have a niggling worry about sustainability?
Good point about the cross training: it's something I've overlooked.
My concern stems from some of the articles on here: I think it was one of the admins who posted an article about progressing steadily and linked to a post about rapid progress followed by something breaking!
Think my lack of awareness is something I'm stuck with, for example, years ago I broke my collar bone in a bike accident but it didn't hurt ( I only knew it was broken because I felt a lump when I checked with my hand).
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