Increasing distance: Hi everyone After... - Couch to 5K

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Increasing distance

universa_2k profile image
universa_2kGraduate
17 Replies

Hi everyone

After graduating last week and completing the 5km I was just wondering regarding increasing km and how much is too much too quick?

I'm a week past graduation and went out for a run with my brother on Saturday and completed just over 6km. He used to be a PT and is very fit. He didnt see a problem as long as I was feeling comfortable...today I went out on my own on a new route and actually unintentionally completed over 6.5km in under 45 mins...I am doing too much too quick? I don't want to injure myself but also love the feeling when pushing myself and still feeling good!

Any thoughts/advice greatly appreciated.

Thank you

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universa_2k profile image
universa_2k
Graduate
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17 Replies
runlikeagirl profile image
runlikeagirlGraduate

Saw this somewhere. May be of use?

Your weekly training plan should include one speed day, one hill day, and one long run day for building your mileage. Any additional run days should be at an easy pace, or cross-train with exercises like swimming or rowing, twice a week. Strengthen your legs for the descents. Prepare your legs with weight training. Strengthen quadriceps and hamstrings by performing leg extensions, leg curls, squats and lunges. And last, but not least, include one or two days of rest each week to give you body time to recover.

RuNananana profile image
RuNanananaGraduate in reply to runlikeagirl

Perfect Response! I've got nuthin' to add!

runlikeagirl profile image
runlikeagirlGraduate in reply to RuNananana

Actually! Just a bit of addition. Millsie-J broke down the runs a bit for me. She suggested try week 1 of the C25K programme as the fast run/slow run and to stick to 3k for the hill run for starters.

Millsie-J profile image
Millsie-JGraduate in reply to runlikeagirl

And build EVERYTHING slowly! So not a 3k hill, but a 3k route with a hill or two, as opposed to always running on the flat.

in reply to runlikeagirl

Blimey, that is quite scary!

runlikeagirl profile image
runlikeagirlGraduate in reply to

You think? You've not read many of Rignold 's posts then!! :D

in reply to runlikeagirl

Ha

Avoiding them :)

Rignold profile image
Rignold in reply to

Hmm, I resemble that remark.

I would actually suggest not doing any speed work or hill work for several weeks after graduating at a minimum. I dont think the joints and ligaments are anywhere near ready for that loading. A little extra distance fine if you feel comfortable with it but try to observe the 10 per cent rule in general.

be doing squats though. Obvs. We all gotta poop.

JoolieB1 profile image
JoolieB1Graduate in reply to Rignold

I recommend NEVER doing speedwork LOL! I just tackle hills when they come along!

runlikeagirl profile image
runlikeagirlGraduate in reply to Rignold

Hill work for 3k was ok (mainly because the treadmill read half of that as downhill :) ). Absolutely crumbled at speed work though. However I DID run faster on run 3 so I guess as long as it's a slow and gentle intro it's ok...? I've learned everything with running has to be patient, methodical, progressive and considered... (ironically?)

Rignold profile image
Rignold in reply to runlikeagirl

a 'hill day' and a 'speed day' in terms of how running training plans define those terms are generally neither slow nor gentle. 'Hill day' is usually hill sprints and 'Speed day' generally fast intervals. Neither of which are suitable for the soft tissues of the new graduate IMO. However chaqu'un a son gout.

runlikeagirl profile image
runlikeagirlGraduate in reply to Rignold

absolument .. but definitely no sprints were involved in any upward incline

Millsie-J profile image
Millsie-JGraduate in reply to Rignold

See my clarity point on hills above😎

Millsie-J profile image
Millsie-JGraduate in reply to runlikeagirl

Although my last 10k event was 5k incline out...... hard on the calves! But then i run hills regularly as where I live i cant get away from them lol!

IannodaTruffe profile image
IannodaTruffeMentor

Just to clarify the ten percent rule. Assuming you are doing three x5k runs and you want to increase your distance, it is recommended that you do this on one run per week and increase that run by no more than 10% of your weekly total distance. So in your first week you can do 2x5k plus 1x 6.5k. The following week that run can be increased by another 1.65k, etc.etc.

It is not a bad idea to consolidate at 5k ish for a couple of weeks if you are a new runner.

universa_2k profile image
universa_2kGraduate

Thanks for all off the replies, once again you've all be really helpful. I think I'll try and stick to the 5k for a few weeks and maybe just try and improve my time a bit and if i feel like doing a bit more distance I'll do it for one run and see how it goes.

JoolieB1 profile image
JoolieB1Graduate

I would recommend getting 5k as a core run x 3 times a week and then introducing a "long run"! My first long run was 5.5k, then I did 6, 7, 8 followed by a 10! Still think a long run day allows recovery

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