Couch to 10K

[FishOutOfWater57]

I graduated from the C25K programme a few weeks back (24th July ) and while I didn't intend to take the next step(s) so soon I surprised myself a couple of nights back by jogging for a full 10K ( in 98 minutes, so not the fastest pace )

My question is how long in-between runs would people recommend before I try another run? With C25K it was always suggested leave at least a day between runs.... do you need to leave it a bit longer to recharge the batteries or would a couple of days be ok? If it would, think I'll be out later today for another go and to see if I can get around my circuit a little bit quicker

[Elfe5 60minGraduate]

That was an achievement! Very well done! 😄

I’m not sure what sort of timings you have been running since C25K, but 98 minutes sounds a lot if you were running 3X 30 mins a month ago - avoiding injury is always a good idea. 😉

The usual recommendation is to build up your time or distance by no more than 10% of your weekly total each week. ...So if you were running 3X 30 mins at the end of C25K, that’s 90mins total, so you would add on a maximum of 9 minutes the following week etc. It might be wise to work out your weekly total before your recent long run and spent a few weeks building up more gradually. Lots of people will tell you tales of woe about injuries caused by “too much too soon”.

Whether you want/ need an extra non running day after a longer run is not something I know very much about, but common sense would tell me to listen to my body - if I felt tired or achy, I would have an extra non-running day or more. 😄

[FishOutOfWater57 in reply to Elfe5]

Thanks for your reply Elfe5

Since I completed the C25K challenge ( where I was running about 4K in 30 minutes ) I just upped the time I could run without adjusting my pace

Firstly going to 40 minutes, then 45 ( so by now making 5K distance ) and then increments of 5 minutes until I got to an hour

That gave took me to just over 7K so once I knew a couple of weeks back I could jog for an hour, I just pushed it a bit further again

When I did this 10K it surprised me a little.... I wasn't out of breath but I could feel the energy levels sapping

I've since done a 9K jog too ( that took me about 80 minutes ) so still more or less the same pace as I did on the C25K

I'm not pushing my pace to any great lengths but more focusing on being comfortable with the distance. Hopefully over time the speed will improve but if not, no matter. I'll be quite happy just knowing I will be able to take part in a Park Run if/when they start again

[Hidden]

Awesome!! I run 3x a week with usually a long run and two shorter runs. A day extra rest after a longer one is fine. It is vital to rest though so that the micro tears suffered by running can repair. You're going great guns. Nearly all my runs are steady paced too so don't worry about times. UTM

youtu.be/veAQ73OJdwY(Not working as expected?)

[FishOutOfWater57 in reply to Hidden]

Thanks GTFC!

For an old 'un I'm happy enough with my progress

I've read through a few of your posts and you're really going great guns

Makes me think what I might have been able to achieve if I was 15-20 years younger but I'll take where I am right now.... which is better than just being on the couch as I was in April

All the best and UTM!