7 miles to do and so little time: I am in a... - Couch to 5K

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7 miles to do and so little time

Qscout profile image
QscoutGraduate
4 Replies

I am in a relay team for an upcoming marathon and after deciding who is doing what legs, I now know that I am doing the longer one which is just over 7 miles.

I am currently running 3.5 comfortably, and wondered how to best go about increasing the distance to 7 miles. Oh the event is 4.5 weeks away.

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Qscout profile image
Qscout
Graduate
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4 Replies
Realfoodieclub profile image
RealfoodieclubGraduate

Oops your  doubling your distance in 4.5 weeks.  The event will carry your through the last two miles on the day with the adrenalin and sheer excitement I would say so I would use the 4.5 week to build up to 5 miles comfortably.  If on the day you get any niggles I would adopt a run walk strategy.  If you have run constantly you will know if it's too much as you up your distance.  Let us know how you get on.  

Qscout profile image
QscoutGraduate in reply to Realfoodieclub

Thanks, I was think of adding 1 mile each week, to get me to 6.5 miles in 3 weeks, then do just 3 miles at the start of the final week. to give a break before the event. and then know I could hold out the last mile on the day.

misswobble profile image
misswobbleGraduate

Are you over on the 10 k forum?  There is also a forum here for marathoners. Lots of advice, help, tips there. If you look to the top of the screen there is a "Communities" tab, which will guide you to both

To move up distance wise you increase using the 10% rule. So you go from 5k, to 6k and so on. 10% a week that is, not per run.  You've not given yourself much time for this. Ideally you'd have no time limit as you don't want to end up injured, which you could by pushing too hard at this stage.  There is some element of being carried round the course on race day by adrenaline. The other runners sort of drag you round to some extent but you need to be fit for the task, which usually takes quite a time to build up. I suppose it depends on how fit you are.   Are you doing any strength work to get your body toughened up?  Squats, lunges, burpees, star jumps, jumping jacks, bit of weights, and all that sorta stuff. Swimming, walking, cycling. All grist to the mill

Qscout profile image
QscoutGraduate

I do cycle everyday to work, and hill walk, doing around 12-15k over hills at the weekend. did a 4 mile last night and was comfortable to the end and felt could do more.

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