What is a healthy running regime to keep after finishing B210K?

[Gotanno]

Hi all,

I'm a slow runner (3K max in 30 mins), so I started the time-based version of the program a few weeks ago and am now about halfway (ran my first 50 mins yesterday).

The goal of the time-based program is to run:

60 mins x 1 week

+

30 mins x 1 week

+

20 mins x 1 week

I was wondering if it would be safe to slowly increase the shorter runs to 60 mins as well? That would mean doing 3 x 60 mins a week..

Is that a good target to have, in terms of keeping fit, or is it too much / not enough for a 40 + (still) overweight male?

Alternatively, I could increase the pace and work towards 5K three times a week, but as I said, I seem to be a natural slow runner so I'm not too sure about running faster....

Thanks!

EDIT: I've done some digging and it seems that light jogging for a total of 150 mins per week (3 runs in total) is the ideal amount of running an adult.

Light jogging is defined as running at a pace of 8 kms/hr (average pace 7'30").

I suppose if you run slower than that (as I do) then you can increase your running time a little.

As per my reasoning, that translates to 50m + 50m + 50m (at 8kms/hr or 7'30")

Source: sciencedirect.com/science/a...

[Grannyhugs Graduate10]

I followed ju jus 10k/60 minute plan which was 2 short and 1 increasingly longer run each week. Got me to 10k quickly, easily and injury free - that was last November at aged 57. Only starting in March did I start to do an increasing number of longer runs each week. You are young, you will reach 60minutes or 10k or any other distance soon enough, don’t rush it too early and end up on the IC then back at c25k. Happy running 🤗

[Beatlesforever Graduate10]

Congratulations on your progress on the magic plan! You'll be running 60mins before you know it 😃 I have just completed the time version and I'm planning on keeping to two shorter runs and one long run per week. I'm extending the long run each week until I reach 10k, and then I'll see where I go from there! From what I've read, it's good to do shorter runs and longer runs, mixing things up - faster & slower pace, intervals, hills, etc.

[Roxdog Graduate10]

I faffed around for weeks, thinking what plan/what should I do. Eventually settled on trying to maintain 3 runs a week, one short, one 5k and a longer run. It took a while but the longer runs got longed and further gradually. No specific plan, but just increasing distance each week.

Some people do the timed magic plan and then move to the distance based plan

I'm still pretty slow, but the long runs suit me, so don't really care how fast they are, although do look at my pace to see if it's improving. I wouldn't do 3 long runs a week at this stage though and keep mixing it up a bit.

Good luck

[Queenie17 Graduate10]

I am also following ju jus plan and have managed 10k a couple of times , so 2 short runs and 1 long at the weekend suits me for now and I can fit it into my week. I dont think I could manage more than 1 longer run a week. Happy Healthy running🏃🏃

[HappyNoodle Graduate10]

Hi I finished Juju’s plan I chose distance although I’m slow it takes me 1:20ish to do 10k I run a short run 4/5k then a 6k and a 10+k I’m aiming for long runs to get to 15 I’m at 13 now. I may as an extra shorter run in when I get there and then increase my long run distance. I wouldn’t have time to run three long runs plus they wipe me out a bit. You are doing amazingly don’t hurry you really don’t want to end up on the IC I spent 2 years there and had to start from scratch. Good luck 😍

[Gotanno in reply to HappyNoodle]

You spent 2 years in the ICU? What happened?

Edit: Misread IC as ICU! Sorry for the mix up

[nowster Graduate10 in reply to Gotanno]

IC = Injury Couch.

[Gotanno in reply to nowster]

Gotcha...thanks!

[HappyNoodle Graduate10 in reply to Gotanno]

Injury couch 🛋 not able to run at all and pain when climbing stairs or jumping. It was rubbish. I pushed too hard without doing strength and flexibility training alongside.

[Gotanno in reply to HappyNoodle]

Oh ok, misread you there.

[Mormor1 Graduate10 in reply to HappyNoodle]

I'm trying to get to 15k over next few months. I currently do between 5-10k x 3/week, play tennis on other days...I'm just 70 and don't want to overdo it so I go for distance and do it slowly, roughly same as you, 82 minutes for 10k. Any tips on increasing?