DFW running club part 4!! ALL ARE WELCOME!!

Idiophreak

GSXRCarlos wrote: »

Session 1, increase my 5k distance up about 10% each time i run - aim to get about 12k as a run

About 10% per week is better, ie not every time you run.

If you run twice a week, do the longer run as the grower and the short run slightly different.

ie, you might do

week 1:
day 1: 2 miles (long)
day 2: 20 mins

week 2:
day 1: 2.2 miles (long)
day 2: 20 mins

week 3:
day 1: 2.5 miles (long)
day 2: 20 mins

etc etc - you'll probably find that the distance you cover in your shorter session increases naturally over time.

But I'm no program-writer

beer_tins

Carlos,

If session 1 is your long run, then yes aim to increase that by 10% every week, so next time do 5.5k. You have loads of time to get to 12k or even further by May. If you are finding it tough, you can afford to drop the distance of you long run back again every 3-4 weeks. e.g you might do something like 5 - 5.5 - 6 - 5 - 6.5 -7 - 7.5 - 5.5 (all in KM) on your long runs.

The 10% rule says that you shouldn't increase the distance of your weekly loong run OR the total weekly distance by more than 10%. So going by that, you can also increase your session 2 run by 10% from the same session in the previous week, NOT 10% from your session 1 run! Hope that makes sense! And don''t push too hard on this run if you are finding it tough going, session 1 is your key run of the week.

Maybe rich or becky can suggest something better to do with session 2though?

If you are able to introduce an additional session, you would have to keep an eye on the total weekly mileage and make sure you don't increase it too much. Bu post again if and when the time comes.

BT

catspaw

Gentle perfect 10 miler today, (rain & mud = perfect in my book): knee started twinging at 7 miles, and the bruise has covered it completely, feeling a tad tender now....so maybe no run for me tmw

Hope it will be sorted for a 12 mile on Saturday and more to the point Leith Hill.

bank_of_slate

Did a nice 8 miler last night, there were only 5 of us that turned up to running club (wimps) *tuts*
...Linda xx

RichOneday_2

Good sessions from both of you there.

Catspaw - That knee bruising still doesnt sound too serious, it seems to be just working its way better (hopefully).

Linda - Five sounds a good size group to me. How many normally turn up? And no doubt it was a HILLY 8 miler knowing your group.

bank_of_slate

RichOneday wrote: »

Good sessions from both of you there.

Catspaw - That knee bruising still doesnt sound too serious, it seems to be just working its way better (hopefully).

Linda - Five sounds a good size group to me. How many normally turn up? And no doubt it was a HILLY 8 miler knowing your group.

Not too bad, down Carr Lane this time, then up to Saltaire roundabout and back up Leeds Rd to Thackley corner

There can be anything from one or two to 15 some nights!
...Linda xx

bank_of_slate

wot no runners today? :eek:
...Linda xx

RichOneday_2

bank_of_slate wrote: »

wot no runners today? :eek:
...Linda xx

We're building up the info on eRunning Linda!;)

bj-sailaway

So, I've got to push it. How far should I add to my 3.5 miles this evening then?

I'm waiting to be 'approved' on erunning - but if I'm a member, does that mean I can claim to be 'affiliated' to a club for a discount on my race entries?! ha ha! (never quite sussed how that works, do the clubs contribute?)

becky_rtw

bj-sailaway wrote: »

So, I've got to push it. How far should I add to my 3.5 miles this evening then?

I'm waiting to be 'approved' on erunning - but if I'm a member, does that mean I can claim to be 'affiliated' to a club for a discount on my race entries?! ha ha! (never quite sussed how that works, do the clubs contribute?)

I've sent you a link you should just complete your profile from there...

We're not an affiliated club yet - am looking into it - may take a while :rotfl::rotfl: