Hello,
I have completed the first run of Week 8 but only after six days of rest; I find that I am not able to run every other day, I need a much longer recovery time. Today, having had two days of rest, I decided to run 2 x 10 minutes but a little faster than normal pace. It was tough so I do need a longer rest. Is this a retrograde step in my progress, i.e. not building up my stamina properly? I would hate to think that I am not benefitting from my efforts! Thanks.
You need regular rest between all your runs. But the longer your rest, the more your fitness decreases. That's not a problem when we're talking about occasionally slipping in an extra day's rest or two. But if you need six days of rest (and you're not otherwise ill) before being able to go out for your next run, then that probably indicates that you're overdoing things a bit.
Also, when you do go out, it doesn't help you to go a little faster than normal pace. It gives only a miniscule fitness boost, but it increases your recovery time far more. So to be efficient and get most benefits, you should run at your usual pace, and if you find you're generally not able to recover, then you should consider slowing down.
Sorry if this is not exactly what you were hoping to hear, but in the long run (!) it will help you.
Happy running!
You need to do what works for you in the main. However, if you are finding you are unable to complete the runs then this is an indication that you need to run more regularly.
We do build our base by regular running, but you have to give what you can. Over the past month or so I have only been running one a week. I'm not getting any faster but I am at least maintaining my abilities. I am out through injury now, but I had not noticed any particular drop in stamina prior to this.
Extra rest days are fine. I didn't manage to run every other day. But don't compensate by trying to run faster. I think that might be your problem. Slow is good. You are just meant to complete the run, not exhaust yourself. Try doing the last runs slower and see if that helps.
Thanks, yes, I think that was the problem, I tried to make up for a shorter run by running faster but in hindsight it didn't make sense. I shall take it slower and try and keep up with the longer runs so that I can finish on a high.
I run twice a week, I kept getting to about where you are and got overuse injuries - sore calves, planter fasciitis etc., once I ‘allowed’ myself more recovery time I went on in leaps and bounds.....I let myself fully recover, then......got back to it, but only twice a week, I learnt my body does not like high impact more than twice a week, I do cross train if I’m building up for an event - weights, static bike....hula hoop...etc.,
I’ve now completed two half marathons (slowly!) but I’m a happy bunny, (taken me a few years to get here though!) I do parkrun and one other run, usually a Wednesday for a longer run, if I need longer than parkrun on a Saturday (if building for a longer event) I just go round the park again.....😄
Keep going lovely, your pace is always the best pace 🤗🏃♀️
Mx
Extra rest days are fine... running faster is not really useful.. make sure as the runs get longer that your rest day exercise for strength and stamina increase... we need to keep up with our legs and the longer running times!
runnersworld.com/start-runn...
Take the runs slowly and steadily and enjoy them,, relax into your pace.. don't push
Thanks so much for the link, I shall incorporate the exercises into my off days. I think because I am so close to the finish line I am over keen. Need to continue my slow and steady pace of the previous weeks and not worry about how long it takes to get there, just be grateful when I do.
Progress is slow; slow slow, so very slow but I’m determined 
Week 3 completed - now believing progress is possible
Wk4r2 - reminder to self:follow the plan
Rest days - how to tell you really need them?
Is this normal
