Looking for advice about distances to run this week.
I ran ( with some walk) my 1st 10K on Sunday. Legs a little weary and I’m hoping the knee pain will not come back. Managed the C25K and most of the weeks on JuJus plan & the week before My 10K run, knee pain and muscle soreness on the outside of my shin!
With all that Into consideration, what’s the best plan this week?
It will be including a bag of frozen peas!!
When I did the Bristol 10k I followed the taper runs in the week before. A 30 min run at easy pace, a 20 min at easy pace and then it was meant to be a 10 minutes the day before the race but I didn’t manage more than brisk walks because of other priorities. I shouldn’t try anything to fast or long. Then you will be feeling fresh on Sunday. Take it slowly then too.
Are you talking about a 10k event rather than a training run? If so, you should take it very easy this week.
In simple terms (because I don’t have the knowledge to be more sophisticated!) there are two factors to consider: fitness and fatigue. Of the two, fatigue accrues faster when you train but also reduces faster when you rest. Fitness accrues more gradually but is also lost more gradually.
Training hard this week would increase fatigue far more than fitness. Conversely an easier week will have little impact on your fitness, which is hopefully at a good level from the training you’ve already done, but significantly reduce fatigue, thus allowing you to perform better.
I have a 10K Race for life event on Sunday. So maybe, considering the knee pain yesterday, a recovery week and lessening my fatigue will be the best option.
I Do have my horse to ride after work so I
Suspect that’ll be enough exercise with a short run to test the legs out on Wednesday.
Hi RS !! Ye, if I was in this scenario Id be looking to take tomorrow as a rest and recuperation day(including calf stretches ,massage and 2 bags of frozen peas on those knees !!) , then wednesday ,a slow pace run of about 5K .If all was well and dandy and feeling fresh , maybe a very light jog of 2K on the friday .If it wasn,t imperative I run 10K next sunday, and with a question mark over my ability to fully recover from last sunday,s effort , I would seriously consider holding back until I was fit and busting a gut to get out there and knock that 10K outta the park, after a couple of lighter 5K sessions !!
Rest until recovered. If pain continues more than a few days then docs visit.
If your really in need of something...then non impact. IE a swim.
Arthur’s advice is spot on. Rest is more important to you now. If you think you are carrying an injury when it comes to race day, don’t run. There’s always another race you can enter.
For my London Vitality 10k event yesterday, I did my last long run 2 weeks before and then just ran a 5k and a 4K across the 2 intervening weeks. I could have used a bit more fitness on the day but in the end I think that was as much to do with a poor night’s sleep (too much carb + nerves) and a lot of standing around before the start.
Unfortunately, this is a race for life
For charity, so not doing the distance is not an option, however, running the entire distance is. I may have to accept some walking if I cannot make the full distance running, I’d rather finish it happy and healthy than in pain and all spent!
Rest days between 10K runs and what future runs? 
How often should you run a 10km distance?
8K down, halfway to Great South Run distance. I will be attempting a slow 10k later!
Getting to 10k when only running twice a week
