This week's plan 😬😁

[Skiddle1]

So, last week I did two 5k's and a longer 6k... They went absolutely fantastic and with my new running shoes, no injuries! 👍

So the plan this week this week is two 5K's and plus 10% for the 3rd run of the week. Now, when you add 10% onto the total number from last week (16k) it works out that I should do 7.6km for the final run.... Is this right? I'm a bit more confident at trying for 7km 😬

[Candyfloss103]

I was happy to do 6k, 7k, 8k then 10k

[Instructor57 Graduate10]

Well done , and yes you are right you would add 1.6 .So you could do 7 or 7.5 k if you wanted 😁

[Ian5K Graduate10]

This would be an exponential increase over time. I’d advise more caution. The other thing to do is to run significantly slower on the longer run. Actually, if you can slow the pace down considerably, you will find going further easier, and even less risk of injury. 🙂

[Skiddle1 Graduate10 in reply to Ian5K]

I definitely don't want more injuries after the last ones.. my new running shoes seem to be a lot better. I do tend to struggle to slow my pace as silly as it sounds... I start off OK but then my legs want to do what they want to do. The 6K I did last week I did in just under 40 minutes and that felt a perfect pace but I think it's down to other things too like the temperature, energy levels, hydration etc. I'll try to slow my pace for the next longer run, I'll be happy if I can achieve 7k this week, the last 1k is down hil too so that should help. 😁

[Ian5K Graduate10 in reply to Skiddle1]

To be honest, I find slowing it down almost impossible too. The only time I manage it is when running together with a slower partner, then the reality of the wisdom kicks in and running further is a cinch.

Watch the downhills if they’re steep and long, it can catch you out with the repetitive impact heel strikes as you try to slow down. 🙂

[Skiddle1 Graduate10 in reply to Ian5K]

Good advice, and one of my previous injuries was my archilles tendon under my heel. It's not too steep to be fair but if it is any bother I'll just turn around and repeat some of the straight. Running with a slow partner would be a great option if it were an option. I have one friend who runs slower but only on the football field as she has bad knees and it's not as easy hooking up with other runners I know. I'm hoping to do a park run soon so I can find my pace around other people there. ☺️

[nowster Graduate10]

When I increase like this, I usually round down to the next lowest whole km or to the nearest half km.

However, I'd strongly suggest to increase the long run only by 10% of its previous distance.

For example, from 6.0km to 6.6km.

The weekly limit is another cap in case you're increasing the other runs as well.

The guidance is: don't increase any individual run by more than 10% and also don't increase the total of that week's runs by more than 10%.

So the progression could be 6.0, 6.6, 7.3, 8.0, 8.8, 9.7.

Or rounding to nearest 500m: 6.0, 6.5, 7.0, 7.5, 8,0, 9.0, 10. (Note the extra week.)

If you look at the Magic Plan, that also reduces the first run of each set of three, and builds it up over the weeks. It also repeats the 8km and 9km weeks.

healthunlocked.com/bridgeto...

[Skiddle1 Graduate10 in reply to nowster]

Yeah that sounds good. Is there a link to the Magic Plan? When I search for it I just end up with loads of threads discussing it but not the actual plan itself. Thanks for your input nowster. ☺️

[nowster Graduate10 in reply to Skiddle1]

The last line of my reply was the link.