Third graduate run...

[ANewMe2022]

...and I ran for 55 minutes before the old legs said 'no more pleeeease'! Even though I really enjoyed it, I don't think I'll do that route again until I've shed another stone because it was very hard, even Winny was goosed! Lors, it took us 1hr 45 mins to walk back home!! I'm walking like a robot at present ...xx

[Dunder2004 Graduate]

Well done but it sounds like a bit too much too soon.

Overuse is by far the most common cause of injuries and niggles 🚑 . Take it easy, the IC is no fun!

[ANewMe2022 Graduate in reply to Dunder2004]

Okies . How many mins do you think I should add on each time I go out, or do I stay just running 5k? I only did 55 mins because I wanted to see what my capabilities were and haven't been stiff today...xx

[Dunder2004 Graduate in reply to ANewMe2022]

We are all different but a more typical (and dare I say, sensible) approach would be to do two shorter runs (say 5K) each week together with one progressively longer run. In terms of the increment/add on, 5 minutes a week would be fine.

Having said all that, I moved up from 5K to 10K in four weeks with no ill effects but did encounter some Achilles issues not long after that.

[annie1970 Graduate in reply to Dunder2004]

Hey how did you move from 5-10k in four weeks? I've just graduated and my next goal is 10k. X

[Dunder2004 Graduate in reply to annie1970]

It was very similar to the approach/method suggested by IannodaTruffe, below, Annie.

If I knew then what I know now, I would have taken it a bit more conservatively.

If you hop into the Bridge to 10K forum, JuJu has a sensible plan which many new graduates have followed.

All the best.

[annie1970 Graduate in reply to Dunder2004]

Thank you.

[Emmy9 Graduate]

Wow!! Poor Winny... Well done... 55 minutes is a long time... I can't quite imagine that yet... I think it IS important to choose the route - I admire you for walking so far, let alone running!

[ANewMe2022 Graduate in reply to Emmy9]

Hee hee, think I'll go back to uphill for a mile then 2 mile on the flat! What are you doing now you're a graduate?...xx

[Emmy9 Graduate in reply to ANewMe2022]

Hi... I run sewing holidays and I've had someone here this week so I've been restricted...but it's sort of worked well... Because of lack of time I did 2km on Thu morning and the same today. Next week I might try another 5km Mon then 2km twice that week, with C25K squeezed in the in between days, but faster... I know I need rest days but I'm thinking just short bursts on those in between days..... What about you? xx

[Millsie-J Graduate]

Great run but perhaps build slightly slower? The IC is really no fun at all.

Happy running!

[ANewMe2022 Graduate in reply to Millsie-J]

Do you mean less minutes added on? I'm not really interested in the distance, just want to be able to run for a long time. Is that strange?...xx

[Millsie-J Graduate in reply to ANewMe2022]

Yes either add extra minutes slowly, or extra distance slowly........they both mean running further, see 10% rule below.

[IannodaTruffe Mentor]

Well done but be careful. Sticking to the 10% rule is the recommended route. If used in the two shorter runs and one longer per week scenario, it states that you should not increase that long run each week, by more than 10% of your weekly total distance.

So, if you are doing 3x 5k each week, you can add 1.5k to that long run in the first week, then an extra 1.65k the following week. It is only a guideline but may help prevent you running yourself into the ground and onto the injury couch.

Keep running, keep smiling.

[SlowSlowKwikKwikSlow Graduate]

55 minutes? Yikes!! Hope Winny's legs are okay!

Have entered a 10k for July, and plan is to increase long run (Friday for me) by around 10% - that'll be 10% just on on the long run though, not on the total week's distance. So 4 miles on my Friday long run this week will mean 4.4 miles for Friday next week. Once I get up to 10k long run, then I'll put in a fourth run and use it as a targeted training session.

Do you have a running goal to aim for?

[ANewMe2022 Graduate in reply to SlowSlowKwikKwikSlow]

Think I'm brave enough for parkrun in Darlington on 25th March - think...! I'm going to aim for hills on a Mon, easy 5k on Wed, and 10% longer run Fri, then it doesn't get too samey. LOL look at us exchanging our training sessions and goals...xx

Just re-read before I posted and can't believe I just typed 'easy 5k' ...xx