![]() I'm using the programme to help build up my stamina for longer distances. Once I complete this, I will look to build my distances up (I was no where near running 5k at the end of C25k, and based on my performace there, don't expect to hit 10k following this programme). That was a one off for me, as I'm following a 10k plan based on run/walk training (time) rather than by distance. I felt ok after the run, but felt quite tired later that day - which I put down to pushing myself extra. Last week, I went out and was just planning to run 5k, but ended up doing 8k because I 'was in the moment' so to speak. I'm quite a lot slower than you though - I'm not sure what the pace is but it takes me 40minutes to complete 5k at the moment. Hi Chris, I'm building up to 10k distance as well now I've graduated. I look forward to your most erudite replies. I did run/walk/run intervals for the 7 & 8k runs. What is going on here? Am I tired afterwards because I have built up to 10k too quickly? Or because 10k is just too far to do on a regular basis (ie more than once per week)? And am I right to miss the mid-week run(s) or would it help to do something shorter like 5k to keep my body used to running?Īpart from being a bit longer and a bit slower pace the 9 & 10k runs differed from the 7 & 8 k runs in that they were non-stop. So both last week and this I haven't run mid-week after the long run on Sunday, partly as I felt I needed longer to recover but equally because I couldn't face getting that knackered in the week. ![]() However 6 hours later I was feeling really tired and needed a nap (I am 53) and the next day I really knew I had done some hard physical exercise, feeling it in my hips & lower back (which I damaged falling of a horse in my 20s). And immediately afterwards I felt fine, really OK, not puffing too much and not aching or exhausted. I could still do the run OK - not at 5mins per km pace as I was starting the run with other people and then running on ahead at about the halfway point - but I did 10k in 58:37 so OK considering the 1st half was at well over 6mins pace. But last week when I did 9k and this week when I did 10k it was slightly different. I was fine up to 8k even at 5mins per km pace, I could run round and feel fine afterwards. ![]() I run quite quickly so was already up to 6k in the 30 mins and thought I would simply add a km each week to get up to 10k. ![]()
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