Rest Days new runner

[Cpankhurst1]

Hi after my first Parkrun I’m thinking I might do it again this week. I didn’t find it easy but wasn’t expecting too. As I was so pleased with myself I decided to go for a run on Sunday but for the first time ever gave up, think I should have let myself recover. Ive done 5k tonight and was planning too on Thursday night so I’ve had a days rest before Parkrun, does anyone have any advice?

[runwithdog Graduate]

pr saturday--monday or tuesday--thursday is a good plan.

i think you are drawn into extra effort at pr with the crowd so i deff have sunday off.

[Cpankhurst1 Graduate in reply to runwithdog]

Thanks, makes sense. I was a bit worried as I did do a better time at PR and was keen to see if I could get it by myself which I haven’t, been a couple of minutes off. I should focus on the fact I’m doing it rather than the time, I’m annoyed now that I pushed myself too hard at the first one and will struggle to better it 😃

[runwithdog Graduate in reply to Cpankhurst1]

hindsight lol

[MarkyD Graduate]

Maybe have a short run on Thursday?? You graduated a month ago, and now not every run needs to be 5km. It is common for graduates to get into a weekly parkrun/long run/short run pattern. Maybe 15 km per week is too much too soon (especially if you are caring about your parkrun time).

[Cpankhurst1 Graduate in reply to MarkyD]

Thanks, I never thought of that, I just automatically think 5k as that was always the goal. I think because some of the people I were talking to at Parkrun were doing another run the next day of 10k it made me think I should go out Sunday but yes they’ve probably been doing it a lot longer. Thanks for reply

[Flyingred Graduate]

I've frequently read that 80% of the weekly distance run should be at a slow and steady pace. Most of us when we newly graduate are too eager to push ourselves by going flat out every run. Try one run a week when you aim to run each k at least a minute slower than your PR pace but extend it further (say 45 minutes or even an hour). I've found that running at a lower heart rate I feel like I can run a lot further and it's good for building your aerobic base.