Post 10K run

[Thommo23]

So i took off three days after my first 10K on Thursday - although i played golf twice in those three days - and went out for a shorter one last night. I only planned 6K but ended up finding a new route through Hampstead Heath and ended up running 7.6K. I was slightly apprehensive on this one as I thought the 10K may have stiffened me up but it felt great.

I am planning on running a 10K every week - I run either 3/4 times a week - with shorter runs in between, to try and consolidate the distance. Is the the type of approach others take?

[Instructor57 Graduate10]

I try to do a short run , maybe about 3 or 3.5k and use it as a faster run , maybe Fartkeks .Then I try and do a steady 5K .

Then a longer slower run , sometimes 10k, sometimes more and sometimes less.

But each of these 3 runs will have a different pace .

I guess it depends on your goal 🙂

[Ian5K Graduate10]

Pretty much what I’m doing now, Thommo. Since the start of June, I’ve been set on improving my running with three runs per week: two at 5k (though the routes tend to be 5.5k in total), and a third longer run before the weekend (two days resting after that).

The long run began with an 8k run (actually a little over 8.5k circuit) and increasing a little each time, so I’m up to 12k. I try not to be too concerned about time with this one but it’s hard not to want to better the last effort.

In time, I’ll be happy to reach a comfortable 10 miler but beyond that, I don’t have any aims yet.

The 5ks I tend to try to improve my time, which is coming down by small degrees, and try to imbed a sense of achieving negative splits - better done if I avoid all serious hills! (almost impossible on the long run).

It’s good to have a plan, it keeps you keen. 🙂

[Thommo23 Graduate10 in reply to Ian5K]

Yeah I think 16K (10M) is my next goal - but I'm in no hurry to get there. I really want to be able to comfortably run a 10K weekly first. I definitely will run a 5K each week too as I enjoy pushing the pace a little.

[Irishprincess Graduate10]

Yes, it’s a great idea to consolidate longer runs once you reach them and now you’ve got the 10K in the bag then a weekly 10K is definitely possible. Just keep an eye on your total weekly mileage 🙂