How much is too much?

[ahollyborealis]

So I graduated couch to 5k a week ago, and carried on running 30-32 mins solidly for the next couple of runs, so I'd ran 30-32 minutes solidly on 5 runs in total and I'm feeling good and confident in running that length. Today I switched up my route and ended up going quite a bit further, I ran solidly for 45 minutes and then stopped to walk the last km home so I wasn't pushing myself too hard, but I'm really aware I still went well over the 10% rule for gradually increasing time/distance. I don't want to do too much too fast but I really enjoyed today and feel like I could do it again on my next run day, but I'm not sure that I should! I'm still sticking to the 3 runs a week schedule I built up with C25K. So my question is, should I go back to gradually building up, so like my next run should be maybe 35 minutes? Or now that I've managed 45 solid running shall I aim for that again next run, or is that too much too fast?

I should probably mention my next goal is 10k but I know that's still a really long way off, and I had just thought to do consolidation runs for the rest of this month, maybe inching up by a minute every week, and then start the magic plan, but today just felt good!

Thank you! Love this little community, glad I'm here.

[a_in_gsr Graduate10]

i would say: keep your other two runs of these week at your comfortable distance (i.e. 20 minutes), but don't stress about running for 45 minutes this time.

If you look at most running schedules, each run of the week is different. Don't strain your body by running longer every time (its also not possible), but instead maybe do per week 2x 30 minutes at an easy pace (i.e don't push yourself), and one run at the distance you feel your body can run - 45 minutes right now. If you look at the bridge to 10k forum, you'll see many people running in this manner.

[ahollyborealis Graduate10 in reply to a_in_gsr]

that sounds like a good plan! I'll do that. Thank you so much! x

[a_in_gsr Graduate10 in reply to ahollyborealis]

remember that your body knows best! of course the 10% rule is there for a reason - increasing mileage faster is more risky; however also listen to your body! go easy on most sessions, but slowly increasing 1x run a week is a common way to increase your running

[damienair Administrator]

Yes I agree. Your doing great, so really well done. A nice way to build up to 10K is to run 5K x 3 times per week, then pick one of these, and make it your long run, stay running 5K for the other 2 runs. Each week add 500 meters onto this run and week by week you will be reaching closer to the 10K goal. Another way is to follow ju-ju’s magic plan.

Damien

[ahollyborealis Graduate10 in reply to damienair]

thank you! I think that does sound like a good plan, i'll stick to 2 easier runs a week and one a week that's longer and creep it up that way. really appreciate the advice, thank you

[Roxdog Graduate10]

You did brilliantly to run that 45 mins, but I would mix up your runs a bit now. Perhaps one short run a week, one 5k and then a slightly longer run, adding 10% each time. I have to admit I've broken that rule a couple of times, but if you are running strongly a couple of minutes extra here and there don't hurt. Just be careful to keep your long runs slow, don't use those runs to push pace at all.

Good luck.

[ahollyborealis Graduate10 in reply to Roxdog]

Thank you so much! I was really pleased that I both managed it and enjoyed it, I would not have foreseen that even a few months ago! That's a good tip to keep the long runs slow too - I'm a pretty slow runner anyway but I think I have a bit of a tendency to race against myself haha so I'll try and just go into the longer runs without that mindset and just go at a nice steady pace. thank you