Next step 15k

[Mormor1]

Does anyone have tips for going from 10 to 15k, which h is my next goal. I'm going for distance not time.

[cheekychipmunks Half Marathon]

Hi Mormor1. 😀 I simply added a km to my long run every other week, nothing scientific. So I’d do a hill (or occasionally intervals) session, my 5k PR, then the long run.

It worked for me and it got me safely to HM via 10 miles (16.1k, which you might like to aim for as a nice milestone). Like you, I was working on distance, not time.🏃‍♀️

[Mormor1 Half Marathon in reply to cheekychipmunks]

Thanks for very useful info. The Greg on my garmin ( present from children for my 70th!) suggests stuff I just don't do, such as other kinds of training... I just was to do it by straightforward jogging...I'm not fast. 82"/10k

[Dexy5 10 Miles in reply to Mormor1]

I did exactly the same as cheeky Mormor1. You might also find some knee or calf strengthening exercises useful on non run days.

[sparky66 Half Marathon]

Watching with interest ☺️I'm going to challenge myself the same starting next week.. going to increase my long run by a K every other week.. hopefully 😁 will follow you to keep up with your progress, hope you find the perfect plan for yourself..

I'm just thinking not putting too much pressure on myself..I'm in no rush 🏃‍♀️😜

[Mormor1 Half Marathon in reply to sparky66]

Exactly.... I want a gently approached challenge which fits in with my life style. I don't run on Tennis days, getting enough of a workout then. I have said ( very softly to myself, ' by the end of August '...) we shall see how it goes.

[Mormor1 Half Marathon in reply to Mormor1]

By the way, how long is your long run now? I'm kind of thinking 5....6......7..... And increasing the 7 by a k as cheekychipmunks and you have both suggested.

[Dexy5 10 Miles in reply to Mormor1]

I followed juju’s plan all the way, so 4k, 5k and long run.

[nowster Metric Marathon]

Adding 1km a week is good, and keeps you well within the 10% rule. If you're aiming for 15km, you might want to continue afterwards to 16.1km, which is 10 miles.

The badges in this forum go: 10 miles, Half Marathon, Metric Marathon, Marathon, Ultra.

I found that when I started going over 12km that I needed to take something along to fuel up on the way. I take a couple of jelly babies for every km over 10km. And on warm days when your run is going to be much over an hour you'll have to also think about hydration too.

[Mormor1 Half Marathon in reply to nowster]

Yes, I had originally thought 10 miles but then thought, maybe 15k is the logical next step. I graduated 5k in October, and 10k at Christmas, don't want to increase too much, so afraid of getting injuries now as that take longer to heal as I get older. Just wishing I'd started years ago instead of saying " I'd never want to run'!

[Cmoi Marathon]

Hi Mormor1 , another vote for making gradual increases to your long run. I found I was able to increase distance simply by running further on days when I felt like it. There again, I get thoroughly intimidated by almost all training plans, so I was never going to adopt a regimented regime!

I note, by the way, that your bio mentions exercise-induced hives. Recently I've had some pretty bad skin reactions after running, but antihistamines and hydrocortisone ointment (all prescription-only as I have atopic skin and a lifetime history of allergies and sensitivity reactions) sorted out the worst of it in a couple of days. Depending on your medical history antihistamines might help, but obviously you need to ask a qualified person and not rely on my anecdotal evidence. 😊

[Mormor1 Half Marathon in reply to Cmoi]

Thanks for replying Cmoi, agree with you re training plans, just not my thing....tho I did follow C25k cos I wanted to see if it really did work, I made it my own by repeating each run twice in the week to consolidate it. Re itchy skin, yes I use over the counter antihistamines regularly, plus hydrocortisone, but as little as possible. My skin is like paper anyway, so if it gets any thinner it's not good... And hc cream thins the skin over time. I think as I don't heat up so much now, whilst running, I'm definitely not itching as much. Still can't have hot baths which I love, especially in winter when I freeze...I've no body fat for insulation... So I heat up and chill down,really quickly, and then start itching... Especially at night.....frustrating but I'm getting used to living with it.

[Reggiegirl 10 Miles in reply to Mormor1]

Just a thought Mormor1, but you could apply a bag a of frozen peas to any area that’s bothersome. Only a short application obviously 🥶. Good luck

[Mormor1 Half Marathon in reply to Reggiegirl]

I got some ice packs online which you velcro onto the bad spots...they did actually work but it took grit to keep them there, and to have tepid showers, in January! It's not so bad now, doesn't flare as often.

[Irishprincess Administrator Half Marathon]

Agree with others about adding 1K every week or every other week. The other thing I’d add is to take a reduced mileage week every 3/4 weeks and you might want to consider taking an extra day’s rest after a long run.

Good luck and enjoy 🍀

[Mormor1 Half Marathon in reply to Irishprincess]

Thanks for the advice irishprincess, I'm sure you're right about taking the extra day's rest. It's very easy for me to push myself... Too competitive by far, that's the result of growing up with 6 siblings.. But, thankfully, none of them run. I lived in Dublin 69-71, one of the best periods in my life, ( away from family!!) and I even have an Irish passport.. which is pre Brexit.

[Irishprincess Administrator Half Marathon in reply to Mormor1]

I was the other side of Dublin in N Ireland but have lived in England now longer than I lived there 🙂

Dublin is such a fabulous city, I’m sure you had a ball!

[Mormor1 Half Marathon in reply to Irishprincess]

Absolutely!

[Katnap Marathon]

Hi Mormor1 !Do you run on road / pavement or trails?

🐱 Katnap 🐱

[Mormor1 Half Marathon in reply to Katnap]

HI Katnap, mainly through the forest and on single track lanes...if I'm visiting kids I do an all terrain track or pavements, whatever is local to the area. I'm so lucky to live near the sea on the edge of Dunwich forest, so spoilt for choice between heath and woods.

[Katnap Marathon in reply to Mormor1]

Excellent! Mixing it up is brilliant for running strength and stamina. Sometimes a planned long run has to be shortened so think about having different length loops / circuits eg. 10km, 5km, 2km, 1km. That way you can build up your distance or bail out if you're feeling too tired.

🐱 Katnap 🐱

[nowster Metric Marathon in reply to Katnap]

Good tip! I've planned most of my long run routes to keep within a 2-3 mile radius of my home, with several ways to shorten them if necessary.

[Mormor1 Half Marathon in reply to nowster]

That's a good point Nowster, my runs are mostly circular but if I do a linear 1 I can rely on my non running husband to pick me up... Fortunately... Being retired makes life much simpler.

[Mormor1 Half Marathon in reply to Katnap]

Totally agree with that.

[Daroo Half Marathon]

From great advice on here, I’ve been increasing my long run by 1km a week and it’s working really well!! Good luck 🤞

[Mormor1 Half Marathon in reply to Daroo]

Thanks Daroo, I might start by at least 1/2 k a week, but what is the starting point of the 'Long Run'? On Wednesday I did a 5, Friday, today was to be 6 and Monday 7, but I was feeling ok so carried on to 7 this morning.. So Monday coukd be 7.5! At least.... I don't want to set my self targets I fail to reach but I do need goals.......we shall see...

[Daroo Half Marathon in reply to Mormor1]

Do a 5K, a 7/8k and then the long run each week. It’s working for me :))

[sparky66 Half Marathon]

Hiya how are you getting on with your training? Have you managed to add some K's 👍😊

[Mormor1 Half Marathon in reply to sparky66]

Well....it's slow but steady....I've been doing the 2 shorter runs each week, 5/6 k and then the longer one. That now means I'm doing nearly 10k run every week which feels like alot and after tomorrow, 10.5. I'm really going to feel the increase I think. With the long runs I try and end near the sea so I can flop in at the end. I'm enjoying the challenge of it and even made a play list of songs that work to an 8 min k in an effort to not slow down. I've also been doing some long drives for child care, to Cornwall and the Peak district and that kind of upsets the next day's run as I'm stiff from 8 hours at the wheel...I'm as far East and my son is as far West....so the building up is a bit slower than anticipated... No rush tho. How about yourself? Are you nearly there??