Weekly 10k Plan

[BOBOZ]

Hi all.

I am interested in the views about a regular weekly plan, especially from older runners like me.

Now that I am locked down and not going to work I have more running time and would like to get advice about appropriate plans.

I am now doing a couple of shorter runs (5-6k) during the week and a 10k on my Sunday morning run.

Does this sound okay to you guys?

Or should I cut back on distance during the mud week runs?

[Stocksy67 Graduate10]

Sounds OK to me, I'm doing two 5k runs after work during the week if I can and longer 10k runs on a Saturday morning with a day or two's rest..

[Grannyhugs Graduate10]

Not sure if your age but as an approaching 60 runner I’ve been running 100k plus a month since February 2020 other than these hot summer months so you could easily continue with what you are doing. Happy running 🤗

[Jools2020 Graduate10]

I think it depends on what you want to achieve. If you’re happy just to go out running then that’s great. If you want to get faster, or run longer distances then the advice might be different. For example - I am working to regain fitness and run a half marathon. I do interval work on one of my runs, a 3 or 4K faster (for me) run and a long, slow run at the weekend, gradually extending towards my goal. The key for me is mixing up my runs and not running all of them at the same pace. I’m an older runner, too.

[Cmoi Graduate10]

I'm 60, rising 61, and I'd say do what you want, as long as you're happy with it. If your running's pushing you into physical or mental discomfort, then cut back. If you want more challenge, then you can build up to that too.

As I've gone and entered a trail marathon, I now have a training plan, but it's not the way I like to run, I'm much happier doing my own thing. Currently running about 170km a month.

[nowster Graduate10]

It sounds like you're doing the right thing. You can vary your distances a little, too.

For example you might do 4km on one of your midweek runs and go a little longer on your Sunday run.

Regularity is the key. If you don't have a huge amount of time one day you could reduce that run to 15 minutes. It seems to be a good minimum as it takes about ten minutes to get the body into proper "run mode" (the reason behind the phenomenon known as Toxic Ten).

Don't always run the same route. That way leads to things becoming routine and boring.

Avoid running with the blinkers on. Notice things happening round you.

[Mormor1 Graduate10]

I'm 70 and doing roughly the same as you. 2x5k/week and a 8-12k longer run.I vary the routes and avoid the heat.

So far no aches.

Good luck.