7k (personal record distance)

[Lizzisforliving]

With the Quest as a motivator, I am trying to run further (and faster, but not yet at the same time). Last Saturday I managed 6.4k in 50 minutes so I decided to keep going to 7k today. I went the opposite way round (clockwise) so had all the climbing in the first 3k, but I made it. Next week I’ll try anti-clockwise and see if I can make it to 7k under 55 minutes, or possibly see how far I can get in 60 minutes.

I find it much more difficult to increase my speed. Any tips?

Good weekend running, everyone.

Love Lizz xxx

[Sadie-runs Graduate10]

Well done, Lizz! That is great! You should be very proud.

I wouldn't worry too much about speed as you increase your distance – keeping it slow and steady is key to building up stamina and endurance. As you start to feel more comfortable running longer distances, you could make one of your weekly runs a short interval session. I use the NHS C25K + app for intervals (it is called "Speed"). It is good to mix your training runs up, too. So a comfortable 5k pace, a slower longer run, and a short intervals session could work nicely for you, if you haven't considered it already?

Best of luck and keep up the good work!

Sadie-runs x

[Lizzisforliving Graduate10 in reply to Sadie-runs]

Thanks, Sadie-runs. I have just started doing what you suggest but I really can’t get the hang of intervals - I have been using the mixed intervals workout on the Garmin which I don’t much like. The only time I tried C25K+ I accidentally increased the speed so it was running at 1.5 time and made it completely impossible😄. I think I have a block about the idea of intervals, but I’ll keep trying once a week. Next attempt Monday.

X

[Hidden in reply to Lizzisforliving]

Roseabi suggested an interval running app for the magic 10 group, JogRunSprint, free on the App Store and you can adjust the intervals to suit yourself.

[Lizzisforliving Graduate10 in reply to Hidden]

Thanks, I‘ll check it out, although tbh I don’t think I have a gear change in me. The idea of three different speeds seems ridiculously ambitious. Best I can manage is accelerating for 15 metres when a car is patiently waiting to go past on a narrow track. Weird really, because I was much more of a sprinter at school (a million years ago).

Xxx

[Sadie-runs Graduate10 in reply to Lizzisforliving]

Oh dear re: speeding up the C25K+ intervals podcast! It’s hard enough as it is! 😂 I don’t like intervals much but force myself to do them now and again. 👍 xxx

[Dexy5 Graduate10]

When increasing distance Lizzi, just do it for one run in a week so you don’t exceed 10% increase on the previous week’s runs. Have you seen the magic plan on pinned posts? It gives you a way of increasing safely. Take it slower on the long run. Speed will happen on the short runs as you increase distance.

[Lizzisforliving Graduate10 in reply to Dexy5]

Hi Dexy5, yes I only try to increase distance on one of my three runs a week; one is a regular 5k and the least successful one is an attempt at increasing speed. It’s early days and I’m delighted to have managed 7k - next weekend I’ll try to do an hour of running or to do 7k again but faster. I’m really not overdoing it! Thanks for the reminder, though. Until this summer I had done over a year of 3 x 5k almost every week, so it was time I tried to stretch myself a bit.

[Dexy5 Graduate10 in reply to Lizzisforliving]

Sorry, I should have checked your previous posts. Sounds like you are doing great.