Time to be sensible!

[Richard7]

So thanks to the C25K programme I have managed to get my running back to at least 30 minutes of non stop running.

Since refinishing the programme I have had a bit of a roller coaster ride with some weeks going really well and others less so!!

My HM for June has been looming in front of me taunting me since it was postponed last year but it's time to be sensible and try to get back to normal running and not risk injury by pushing too hard.

So today I contacted RunForAll and have modified my entry for another race. I was hoping for a 10k which I thought was still achievable but my local only does HM and a 5 mile.

So now I have a new goal - keep running! I am pretty sure I can get to a comfortable 5 mile by June so now I can just focus on improving my time and distance week by week.

Who knows having relieved this pressure I might even improve my 5k time from 2 years ago!!

[Dexy5 Graduate10]

That sounds like a good plan Richard and I’m sure that 5 miles will be achievable for you. Good luck.

[Richard7 Graduate10 in reply to Dexy5]

I think so but the key word was "comfortable" 😃

[Bluebirdrunner Graduate10]

That's a good target Richard, one I'm sure you will achieve and hopefully in comfortable style!

Good luck with your training.🏃‍♂️👍xxx

[Richard7 Graduate10 in reply to Bluebirdrunner]

Thanks BBR - yeah I think given I am still hovering between 30 and 50 minutes for a run ... an HM is not really something I feel would be a good idea to train for yet!😃

[nowster Graduate10]

5 miles is 8km, so closer to the 10km you hoped for than a HM.

[Richard7 Graduate10 in reply to nowster]

Yeah I managed 6k a week ago - but still struggling a bit so now I can relax and build up carefully. Hopefully up to nice long 10+ runs later in the year.

[nowster Graduate10 in reply to Richard7]

It's certainly possible to reach 5 miles in about a month by keeping well inside the 10% per week rule: 6km now, 6.5km next week, then 7km, then 7,5km and then 8km.

You might want to consolidate there for a few weeks.

From there it's not far to 10km.

Or you could follow the Magic Plan...

[Hidden]

Sounds indeed like a sensible plan and I think the idea of nowster is a good one. Increase 10% every week and consolidate a bit then. You can do like I do and keep to 30 minutes for 2 (or 3) runs a week and then do 1 long run which you increase until you reach 5 miles. Good luck!

[Richard7 Graduate10 in reply to Hidden]

Ha ha you must be psychic!! Exactly what I have been doing! 30+30+X with X getting bigger and bigger!! Sticking to 10% time over the week. But as I am still struggling at the 30 minute end I may not stick strictly to the 10% per week now and instead take it more gently ensuring that my 30mins are more comfortable.

[Hidden in reply to Richard7]

You can always look into Jeffing. I know a lot of people are against it (running is running), but also a lot of people swear by it. It is a run / walk method in which the purpose is that you run faster because you have walk breaks. Most people use a ratio for example of 30 sec running + 30 sec walking (many people get PR's by Jeffing). I myself found myself running too fast to compensate the walks, so I switched to 4:30 running + 0:30 walking. For me this is perfect, it gives me a small break to blow my nose and catch my breath and it makes that I can keep going. Otherwise I would not be able to get past the 30 minutes either I think.

[Richard7 Graduate10 in reply to Hidden]

I spent most of last year effectively doing that after becoming ill in March (longer breaks though). Finally doing C25K again from week 3 in December to get myself back up to 30 minutes.My goal is really to get back to where I was last March and beyond. But thanks for the comment 😃👍.

I plan to do some interval sessions once my 30 min is consistent. In the past my intervals have always been a bit of a Jeff! But this time around I plan to not run too hard and light jog between, gradually increasing the intensity. All plans are great - the reality may well be different!

[cheekychipmunks Graduate10]

You’ll get there Richard, and now that the pressure has been taken off you, you’ll be able to run for fun. Fun = comfortable pace in my book. 😀

[Richard7 Graduate10 in reply to cheekychipmunks]

That's what I am thinking CCM, Comfortable is more fun! For some reason my feet still having the occasional argument with me complaining about me running! I had a great run last week with no discomfort at all and then this week complaining again! I think time on feet is important for me to build on gradually.

[cheekychipmunks Graduate10 in reply to Richard7]

You’ve hit the nail on the head Richard. Every run will make you a bit stronger, just like the advice we were all given in C25K. 😀