Your thoughts?

[Me_time]

As one of the forum members suggested, I am planning for the next stage of running while stuck indoors due to Covid. I almost completed the JJMP plan, I would take it as completed as it was my last week and I did complete the long run before getting hit by the symptoms. I just needed to do the two shorter runs.

As I have already kind of 'consolidated' as well because the last 10k was my 3rd 10k run in as many weeks, I am thinking of extending my distances and aim for the next milestone of 10miles?

Once I am back to running, hopefully wednesday/thursday coming week, I am planning to continue with similar pattern as JJMP: Tuesday11k, Thursday 6k, Saturday 5k (so I can go to parkrun if I get up early enough) and keep increasing the long run by 1k every week untill I reach 10miles.

Has anyone done that? What is your suggestion? Is it too much or too little of running for the goal I am trying to achieve?

For the non-run days my plan is:

Yoga on Wednesday, Friday and Sunday.

Monday being a complete rest day.

[nowster Graduate10]

That sounds like a very good plan. It's not unlike what I did to go from 10km to 10 miles.

I did 10km, 10km, 12km, 13.2km, 8km, 15km, 10 miles. Your progression seems more sensible. You might like to add a "setback" week some point near the end, like that 8km I did.

Once you're running for more than 75 minutes you will probably need to think about taking along some snacks and fluids. The transition point for me was doing 13km, where I finished with legs that felt like they were made out of bendy rubber.

[Me_time Graduate10 in reply to nowster]

Thank you for your input nowster . What is a 'setback' week?

[nowster Graduate10 in reply to Me_time]

It's one where for one week you deliberately do much less than your previous week's load. It lets your body catch up with your progress and recover a little. A mini break.

You'll often find them in marathon plans.

[Me_time Graduate10 in reply to nowster]

I see, thank you for explaining.

[Beatlesforever Graduate10]

That's a great plan. When I did the magic plan I did the timed version (building up to 60 minutes), which didn't get me to 10k and then I added one K per week until I got to 10k. It's a great way to do increase distance gradually 👍 So sorry you're not well, feel better soon! 🤗

[Me_time Graduate10]

Thanks Beatlesforever . Good to know the plan is practical and not overdoing or underdoing the running while trying to achieve 10miles.Thank you for the wishes, the symptoms have only slightly improved today. I am hoping they will be gone by the time the isolation period ends.

[Beatlesforever Graduate10 in reply to Me_time]

As you increase your long runs you may feel like you need to tweak the other two but I'm sure you'll be able to gauge that as you go. I don't know if you do this already but it's good to mix things up. Most running plans will include one long run per week, plus at least one recovery run and a shorter speed workout (e.g. intervals, tempo, hill repeats). It may be worth checking out a few plans to see their structure and you can then adapt them to your needs.Glad it's only mild symptoms and that they've improved a bit. Sending healing vibes! 🤗🌷

[Dexy5 Graduate10]

I extended by continuing the JJMP formula too, but I kept the 5k and 4k and just extended the long run each week. This allowed parkrun of course, and an intervals or speedy short run. I stuck with the 10% increase philosophy.

[Me_time Graduate10 in reply to Dexy5]

Thank you for sharing how you tweaked JJMP. I am going less than 10% if I increase it by 1k each week.The only reason I thought to keep the middle run at 6k is due to the route near my house. It is roughly 6.8k. It is perfect for a 6k run, warm up walk and cool down walk door to door

There is no 4k lap around, the shortest one is 3.6k and I like to complete my run near home rather than run past it and come back. It is too tempting to just finish run and go in and relax.

The last 5k is for parkrun same as you