I’m back at it! I finished my C25K in April and have enjoyed running 3-5ks a couple of times a week since. About 6weeks ago joined a gym and do Les Mills classes in spin, body pump and Cross works. Sooo I had starting running on the treadmill but could never get past about 20mins- legs sore, bored.. I decided to head back out into the park and towpath and have just finished my third 6K run this week. I am doing my first ever 10K in mid November- Run in the Dark.
My need for advice is... I was planning to go up each week by and extra km and keep to 3 runs a week. Does this sound a plan? Then I’ll have a couple of weeks before the run to try to increase speed? Doing about 6.40mins a Km going at a comfortable speed for me.
Written by
Daroo
Graduate10
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Why don’t you think about keeping one of your runs at an ‘easy conversational pace’ (or in heart rate Zone 3) and gradually increase the time spent running on that run, without focussing on distance at all? Just run slowly and enjoy the scenery! Since I started doing this, my pace on the shorter runs has improved significantly.
Yep, a friend this evening said the same.. The 6k wasn’t pushing myself too much- I know I have a tendency to go too fast and then get tired, so I’ve tried to keep to a steady pace this week. So maybe do a faster 5K this week and a couple of 7k? Ta
If you look at the Magic Plan you might use that as a guide. You could slot into whatever week matches your longest distance. As others have said, just increase distance on one run and make that your long run of the week.
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
