"Longer" Runs...

[AndyD]

Well... longer for me

Since graduating 2 months ago I have been doing 5k's on the majority of my runs (3 times a week). Like a lot of other people I felt the need to try and get this time down as much as I can to try to get to the magic 30mins.... well it ain't happening and I'm not worried!!! If it comes in the future, well that would be nice, but at the moment i'm just over 40mins.

So... as its good to set some form of goal whether it be time, distance or working through C25K I decided to slow things down and try and increase my distance not worrying about 5k times. Had opportunity yesterday to run in my local country lanes in the daylight in lovely weather. I planned out a circular route and was able to achieve a 7.5k run which brought a huge smile to my face and I feel fine today. I ran most of the way, only pausing to cross roads and ascend a steep hill!!

My longer term goal is to get to 10k to be able to enter an event next summer. I know that there are lots of 10k running plans, which I may look at in the spring.

Advice now please... is it best to limit these longer runs to 1 per week?? I also heard that longer runs can help towards general stamina and may help towards 5k times if that's something I have another go at in the future.

[AncientMum Graduate]

Well done on your 5k three times a week and on your 7.5k yesterday. The consensus of opinion (I think) seems to be one longer slow run, one 5k and one short speed run is the optimum way to plan your running, to support both pace and distance training. One day I might even get round to doing it! Good luck Andy

[S_J_B Graduate]

Thats fabulous

[IannodaTruffe Mentor]

Longer runs definitely make pushing hard on shorter runs much easier, so invariably lead to a drop in 5k times. Keeping that longer run to just one a week is often considered advisable along with only increasing your distance or duration on that run by approximately 10% per week, to minimise the risk of injury. If you do this you will find that you reach 10k quite easily without having to resort to a plan, which is probably more appropriate if you are training for a specific event.

[AndyD Graduate in reply to IannodaTruffe]

Thanks for that... I think having a mix of run types/durations might work well as this may fit around "life" better. I am aware of the 10% guide and will try not to break it If my 5k time drops as a consequence, then that would be good.

[Hidden]

Hi andy , super well done on those longer runs you are 3/4 of the way to 10K that is very special I can only dream of that distance ,my 5k might be a bit faster but havent go the distance yet . will have to work on that

[hilbean Graduate]

I don't feel qualified to give you any advice but it sounds to me like you're doing great

[danzargo Graduate]

Do you know what? You've hit the nail on the head. Forget time. The feeling of achievement on finishing a longer distance is a terrific one! We all of us try and improve times, but frankly, that can take months and months. It's far better to say "I ran 7.5K today"!!!