Going to attempt 7.5k this evening...

[operation2015]

So far i have only completed 5k runs since graduating a couple of weeks ago and have had a reet stressful day at work, so am going to ATTEMPT 7.5K this evening. I probably wont manage it as to be honest i still feel a massive sense of achievement everytime i manage a 5k haha and they still wear me out by the time im done!! Anyway the point in this thread was because i wonder if anyone has any tips for increasing the distance! Xxx

[Steve_L Graduate]

Yep.

Find a relaxed, comfortable pace and don't fixate on the distance. Just let yourself run and run. The distance will take care of itself. That's what I did last Monday, and my best distance increased from 5.6 to 10k in one step, and it didn't feel that hard. The time wasn't anything to shout home about, but it felt good to get that distance.

Enjoy it. The longer distances have a different feel about them. Good luck!

[operation2015 Graduate in reply to Steve_L]

Steve im going to try it with no headphones- do u find this beneficial?

[operation2015 Graduate in reply to operation2015]

And thanks for your reply! How rude of me haha.

[Steve_L Graduate in reply to operation2015]

I think I prefer running without headphones now, yes.

[AncientMum Graduate]

Best tip? Don't try to do too much too soon. If you follow the tried and tested 10% rule, then you shouldn't really do more that 5.5k tonight. If you feel you really have to go further than that then do take it really slowly and carefully- don't want to see you on the IC.

[operation2015 Graduate in reply to AncientMum]

Hmm, ok.. and would this be a 10% increase per week?

[Tomas Graduate]

The only way to learn how to run further is to start by running further (a bit like the only way to learn how to run faster is to run faster). So you've got the right idea by simply deciding to give it a go.

Many graduates' experience will say that increasing your distance by 50% in one go can be a recipe for disaster. I know that I increased my distance to quickly after graduation and suffered with a couple of weeks on the couch as a punishment. But on the other hand, maybe you have the leg muscles for it. Give it a go, but do listen to your body, and if it feels like it's getting to be too much, then give yourself a break rather than forcing yourself to complete. You'd like to be able to go out and do it again later in the week, woudln't you?

Conventional wisdom says you can safely increase your weekly distance by 10%. So if you do get through your 7.5 km tonight, please don't celebrate it by doing another 7.5 km on Thursday and a third one on Saturday. Rather congratulate yourself and make the following run a gentle, short recovery run. As you increase the distance, you don't want every run to be long and hard.

Happy running, and let us know how it goes.

[operation2015 Graduate in reply to Tomas]

Thanks for ur reply- will let u all know how far i got!!

[Steve_L Graduate in reply to operation2015]

Like Tomas says, though, listen carefully to your body. At all costs, don't overdo it and damage yourself. Think how bad it would feel not to be able to run again for a couple of weeks or more!

[AncientMum Graduate in reply to operation2015]

Personally I think Tomas should be counselling caution rather than risking it. Increasing your distance by 50% seems a wee bit rash to me. As Tomas says, he did end up on the injury couch for a couple of weeks when he upped his distance too quickly soon after graduating! In the end it's your call. Best of luck with whatever you decide to do

[useitorloseit Graduate in reply to AncientMum]

I would definitely not recommend a 50% increase. When I graduated I consolidated for a few weeks then increased what I thought was gradually, but it was all too much and I ended up making myself ill. Mind you, I do have underlying health problems, and you might be wonderwoman! Just be careful.

[misswobble Graduate]

Yes, just see how far you get. Remember to turn round to head home! We've all been there! Miles to walk home! LOL

i would add. Walk if you need to, just long enough to get your breath back, and then head off again. These little walks are the key to it all. Take them and you will go further. as you get fitter the walking spells get fewer

Have fun! I take my best tunes if i have a longer run as the lyrics inspire me.