Getting better.

[Roadie985]

I began the couch to 5k way back in june, I've done 4-5 park runs and now I've worked out my pace, been looking at longer distances.

Age 31, not ran until June 2017. 88kg down from 107kg.

13.97km under 1 hour.

[damienair Graduate]

Well done, that is a fantastic pace. Amazed you can sustain that pace for 13km only having started running in June. I couldn't sustain that pace for 1km.

[Roadie985 Graduate in reply to damienair]

I had a couple of walks as I'm getting used to a navigation app and it was dark on one road.

I'm going to try a distance on a route I know and see how that goes.

In doubt about the accuracy but it was the furthest I've ever ran ever!

[IannodaTruffe Mentor]

Great pace.

Do you know about the 10% rule? It is a simple guide to help avoid increasing demand on your body too quickly. Most runners make one run per week their long run while your other two runs stay at 5k/30mins. The rule states you should not increase that long run by more than 10% of your weekly total distance.

As a new runner it is good practice to consolidate every few weeks and not increase distance. Have a break from running every few months.

You are young and obviously fairly fit, but you still need to be cautious about doing too much too soon or injury risk increases also. When increasing distance, don't try to run at your 5k pace.........ease back. Overall new runners tend to do every run as fast as they can........this is not good practice, either.

Have a look at this, runnersworld.co.uk/rws-trai... it may help you with pacing.

Keep running, keep smiling.

[Roadie985 Graduate in reply to IannodaTruffe]

Thanks for the advice, I'd just come back from a week out of gym and running (apart from a cheeky lap of local reservoir).

It felt like more of a plod along (following a map, stopping at junctions), Just slowly (I was able to drink, play with map on my phone)

Turn by turn navigation went like this: "Run started" then heard nothing afterwards, so was learning the route.

I could have done it a second time as it felt like such a manageable pace.

Really need to quit the ciggies though :S

[IannodaTruffe Mentor in reply to Roadie985]

My main concern with you is that you fit the superhero demographic and may well believe you can do anything. Having some structure in your running helps keep injury minimal.

Have a look at this just as a friendly warning. healthunlocked.com/couchto5....

[Roadie985 Graduate in reply to IannodaTruffe]

Ah no it's fine, I'm aware of how I'm feeling, I had a similar pain before in my right quad before, was doing low weight and slow repetitions on the leg curls. Thought I'd torn or pulled something.

Escaped injury but made me think.

I was doing the same slow pace as I would when I'm taking a dog out. Just into jog from quick walk (that pace where you can just start jogging).