...but slow. I thought I could beat 45 minutes easily today as I did a 45 minute 5K on Tuesday (my first midweek 5K!). But my after icing my knees a lot this week, my knees were fine. But my calves were not happy.
I carried on to 7.3K as part of the plan to 10K by the end of April. Not fast today. But I did it and I never thought I would be doing 5Ks and more this time last year or even when I started nearly 6 months ago.
I will find out tomorrow on my walk if my legs like me still.
Awch sounds like you need to lessen your distance..
Pain should not be ignored, or underestimated .. take your time.. there's no hurry to reach distance..build on strength x
I started taking two rest days once I started hitting longer distances. The distance plans are more about the distance (strangely 😂)...than speed. The shortest run can be speed or intervals or hill work... but the 5km or 30min middle Run should be slow, like the long run. 🥰
Did you take 2 days off after every run or just the long one? Or just 2 days off when you felt like it?
Originally I was running on set days, so there was always a 2day stretch x1 per week. I then started to make sure to take the 2 days after the long run.
It didn’t matter for the timed plan, but because I’m so slow, I’m out there for a while, so it became more of an issue on the distance plan. I started to notice feeling tired, so dropped to 2 rest days every run from week 3.
Even though I’m slow...I’m getting faster...my pace today was 9:35/km...a faster pace than any of my runs further than 5km!
I am just into W9 of C25K and now doing +30 minute up to 5k runs for the first time. Wow! I put it down to an age thing that being older equals longer to recover. So 'listening' to my body tells me that a x2 day interval (or longer) is better. I know after first 20 mins running whether I have had enough recovery time, and adjust accordingly. Avoiding injury is paramount
1st 5K complete!
5K
Now running 5K
First 5k!!
First 5k
