Rest days between 10K runs and what future runs?

[Skeg]

Hopefully without tempting fate: As I'm at 8.7K in the Magic Plan I don't envisage it being that long before 10K is reached. So to the future what next? If I wanted, quite unsure, to continue with 10K or not how many days rest do you need between each 10K run; taking into account my age, anticipated 12K plus hike each week, 5K parkrun and interval run each week? I'm still a bit shocked to come this far as never jogged until June 16th and still my luck holds out at run 1 rest 1 (circa 80 days) Thus getting wary of trying to do too much per week in the future.

[Dexy5 Graduate10]

The advice is to keep having a rest day between runs for at least a year. I’ve been running 18 months now (60+ yo) and I’ve never been tempted to do run any more than that . In fact I’ll often take 2 rest days after a long run.

[Skeg Graduate10 in reply to Dexy5]

Thank you. A year is a long time. I need to ponder

[Dexy5 Graduate10 in reply to Skeg]

Sorry I think I missed the end of your question. Once you get to 10k it is probably best to consolidate a few weeks and then if you wish to run further the 10% rule will still apply to avoid injury.

[O505k Graduate10]

Might be best to consolidate at the 10k mark for a while (considering all the exercise you are doing). I did this by running 3 times a week with 1 or 2 days rest between runs. 2 of the runs were around the 5k mark really based on the time I had (if you do park run that is perfect) and 1 long run I rotated the long run between 7/8/9/10k.

Have fun running 🏃‍♀️

[Skeg Graduate10 in reply to O505k]

Thanks. Parkrun and interval are my favourites at present. So it might come down to hike or 10K or the compromise of hike mixed with as you say 7/8/9. Nice to be fit enough to have the choice though.

[UpTheStanley Graduate10]

Reading between the lines, you’re seeing 10k as a challenge to be ticked off ✅

Once achieved, there’s surely no point in doing it regularly unless you enjoy it, or think you’re gaining something from it. If what you really enjoy is parkrun, do that, and the intervals to get quicker .... and maybe 10k gently once or twice a month to keep your hand in, in case someone talks you into doing something really daft like a half-marathon in the future 😀🤪

[Skeg Graduate10 in reply to UpTheStanley]

You read me well 🙂. I feel challenges have kept me on what is now a long term remission path. Thus a half marathon, perhaps not unlike 10K, gives a challenge when maybe I should be going for enjoyment - the mind plays games 🙂. You answered a question I forgot to ask in how long could I leave inbetween 10K runs, thanks.

[cheekychipmunks Graduate10]

Hi Skeg, 10k is certainly in your future and that’s a wonderful achievement. It’s a lovely distance. I personally don’t do more than one or two long runs per month relative to where I am in my training.

For example, when I achieved 10k, I ran the distance once a month for a while to consolidate, then gradually started to build up to 10 miles, so added a km or so every other week. I’ve since reached that, and now I’m working towards HM so 10k is a distance which I’d feel comfortable running weekly if I fancied. 🏃‍♀️🏃‍♀️

Like you, I’ve been *touch wood* injury free. I’m a slow careful runner which helps, mid-50’s. It sounds like you’re taking a sensible approach, so keep doing what you’re doing and good luck! 👍😀

[Skeg Graduate10 in reply to cheekychipmunks]

Thank you. I'm trying to continue with as you say a sensible approach. Hence my asking questions now. I'm encouraged by your approach to 10K. Good luck with your running as well.

[cheekychipmunks Graduate10 in reply to Skeg]

Thanks, keep us posted with how you’re getting on. 👍😀

[Knittingrunner Graduate10]

Thank you asked for this post. It’s really helped me too. I managed to get to beyond 10k so I know I can do it for a race next month but I really need quite a few days rest after those long runs and I’ve also been wondering what to do next. So my plan is to enjoy Parkrun, enjoy my social run with my local running group and then do a longer run of whatever I feel like. I want to just enjoy something I could never have imagined I could do. Thank you. 🏃🏻‍♀️😊

[Skeg Graduate10 in reply to Knittingrunner]

Thanks for reply and pleased my question has helped you. Living on the edge of a city and not driving my runs are pretty much roads which is not all that inspiring. Hence do I enjoy that, not really . However I do enjoy the physical and mind benefits of running which keeps me going. Plus a parkrun which my 1st was last Saturday. Keep enjoying what you do.

[Knittingrunner Graduate10 in reply to Skeg]

I know how you feel about street running. I’m lucky however to live by the sea so I try and get a bit of sea front running in whenever I can. But the physical and mental benefits are huge too. Where ever we run it’s the activity itself that changes us for the better. 😊🏃🏻‍♀️

[Skeg Graduate10]

I lived a 10 min walk from Skegness (hence my user name) pier for a couple of years so can understand your runs enjoyment. Long may it continue.

[sTrongFuse Graduate10]

I ran my first 10k in July. I'm still aiming at three/four runs a week. My typical week looks something like:

Monday evening - long run (typically 10k but may be more or less - I consider anything over 7.5k to be "long")

Wednesday evening - middle run (usually 5k but again may be slightly more or less)

Friday evening (optional - mainly if I'm not doing Parkrun) - short run ( probably about 2.5-4k)

Saturday morning - May to September Parkrun, rest of the year an hour to 80 minutes of "intervals" by virtue of being a rugby referee. I generally cover 3-5k during a game.