Consolidation run without a safety net

[micey2]

So my much delayed consolidation run happened this morning, I’ve done two classes at the gym but due to not wanting to run in the dark, work and family commitments I hadn’t ran since my graduation on Wednesday. I decided to use only my strava app and music and to just go as long as I felt ok.....at the end ( and it was the end) I’d actually ran for 32 minutes. No podcasts because I actually found that I was only waiting for sarah to release me I could stop running ..... just wondering what the 10% rule is I’ve seen people mention?

[Buddy34 Graduate]

If I'm correct you can add 10% on to your previous run for a week so if you were running for 30 minutes per week you can add 3 minutes the following week and so on 😊

[micey2 Graduate in reply to Buddy34]

Ha ha or in my case 2 😂😂

[Dave58 Graduate]

The 10% rule is the max increase in distance you should not exceed per week for your longer runs

[micey2 Graduate in reply to Dave58]

Not much chance of that from me Dave 😬😬😊

[Whatsapp Graduate]

Whilst you don't need to worry about increasing distance yet as a few steady weks of 3x30mins will benefit you if and when you do decide to run further.

But the 10% rule applies to the total weekly mileage (or time). So for say 3x30mins runs then next week you can make one of these runs your long run and go for say 39 mins (I would worry too much about rounding this up to 10 mins and making it 40mings though.)

Just make one run run your long run and increase by 10% of total weekly mileage.

Another piece of advice would be to start thinking of your runs in terms of distance now rather than time (easier when planning routes). Most events are allocated by distance (though there are a few track ones which have timed runs - how many laps can you do in 4hours, etc).

i.e. 3x5k one week which means you can add 1.5k to your long run.

[micey2 Graduate in reply to Whatsapp]

Thanks WhatsApp, I think I get it, I’m running further because I’m running a tiny bit longer. I do want to increase distance more than speed, I’ve two of those slow and stop 😂😂