Different run lengths each week?

[Brookjogger]

I'm now entering the 4th week of consolidation runs and have at last run 2 consecutive runs over 5K (5.5K and 5.05K) in around 40 mins. I'm feeling it in my legs on my days off as I was just doing 35 mins and replaying week 9 C25K and decided to turn that off and just run. However I'm now thrilled to be at 5K. What ways can I keep running every other day to keep up that new distance without feeling I've got to compete with myself to be faster every time? (and so feel it a bit stressful/disappointed if I don't manage it one day). I think deliberately different patterns in time or length across the week might be the answer as I'm a competitive being but want to now just stay fit and healthy and keep this up.

[Grannyhugs Graduate10]

Well done for reaching 5k. Remember you are still a very new runner, don’t stress. No athlete is able to go faster, further etc on every attempt. Have a look at ju jus 10k plan, whether or not you wish to aim for 10k or 60 mins just now you will see that the distances are mixed up with 2 short and 1 longer each week. If you want challenges other than increasing speed or distance how about setting yourself a total for the month, say 50k - could be 10x5k or a mix of 5k then some shorter runs where you aim to increase speed a little. The main thing is happy running 🤗

[nowster Graduate10]

Exactly that. You can do runs of different lengths or durations across the week. You can reserve the longest run for your days off and the shorter runs for work days.

The usual pattern is to have a long slower run at least once a week (30 mins or more) and shorter, faster runs, or intervals runs at other times. However, this is up to you.

The only important thing to remember is that your longest run of a week should not exceed the longest run of the previous week by 10% in time or distance.

[a_in_gsr Graduate10]

I'd definitely second Juju's plan!! 3 dried runs each week; which will help extend the amount of time you can be on your feet - as it a lot more interested than just 5ks!!

[Dexy5 Graduate10]

Well done for getting up to 5k. Don’t forget to do at least one slow easy run a week, and only increase your distance by more 10% a week , which will help avoid injuries.

[Catwise Graduate10 60minGraduate]

I also would recommend Juju’s Magic Plan, even if you have no desire to run 10k. The basic concept of her plan seems to be “short, medium, long” each week, and that’s exactly what I do now.

My short run is also my interval run, it’s about 3-4K and I do 30 second intervals of faster running alternating with 2 minutes recovery (but with a long 1-2k warmup). My medium run is 5k, it’s just a nice easy, no stress run (if you look at the Nike Run Club app, which I highly recommend, coach Bennett does a guided run called “Just a Run” which is awesome for this), then my long run is where I push myself to go a bit further if I want to, or if not, it’s just a nice slow longer run, 6-9k, 10k today hopefully!

You can’t always push yourself to achieve something new, better pace, longer distance...you’ll wear yourself out physically and mentally. Make sure you have some easy, no pressure, no expectations runs in there to give yourself a break!

[Brookjogger in reply to Catwise]

this is so helpful, thank you: where is JuJus magic plan?

[Catwise Graduate10 60minGraduate in reply to Brookjogger]

You should be able to see it over on the right side of your screen under Pinned Posts. But I know every device is prob different so here is a link, I hope it works: healthunlocked.com/bridgeto...

[Brookjogger in reply to Catwise]

Your link worked! Thank you, yes this will give me a focus up to Xmas or I’ll adapt it.

[Magellan Graduate10]

I know what you mean about feeling competitive with yourself. My first few consolidation runs once I hit 5k were seven successive PBs from 44 mins down to 38 and after each one I felt brilliant, then I ran one in 40 mins and felt like a hopeless failure, which was silly of me.

I was told to do things to make myself slower. I changed the route from uphill-downhill to run in the opposite direction to get a bit of experience at downhill-uphill. It made me far slower. I chose other routes which had steeper slopes to them. I also started running through fields and woods and across the common, all of which slowed me down even more, compared to my road and pavement running. With these 'excuses' for being slow it wasn't such a mental issue when I did a run that was nowhere near a PB. I went to parts of the town that weren't familiar, sometimes with an idea that I'd discover a new alleyway or that I'd have a good nosey at the gardens down the posh streets. It took my mind off my speed and let me just enjoy running.

I think it did my running some good to be doing all those different things, and when I was ready to try out my old routes again I don't even remember if I noticed whether I had beaten the 38 mins or not (just checked - yes I did) so it definitely did me the mental good it was meant to.

If competitiveness is something you can't avoid then change the style of the competition. Instead of aiming for a faster pace, aim for a specific pace. Tell yourself you are going to do the next run at a 8:10 pace (or whatever). Then 8:10 is a win, so is 8:05 and 8:15, but if you do 8:00 or 8:20 you're a runner up. That way you don't need to go super fast to win.

I hope you enjoy yourself on your next few runs.

[Brookjogger]

Thank you , very helpful experience and ideas, thank you for sharing