New runner - rookie mistake?

FutureGuy

Hi everyone,
About 3 weeks back, I decided I'd like to finish the Great Limerick run 6 mile race on May 5th 2013.

I have absolutely no running experience but I decided to look at a few training plans to be able to run a 10K. It seemed that many were 8 week plans whereas I was 12 weeks out from he run.

In the last few weeks, I was working up fitness (had little activity in the last 2 years due to ankle/back problems) and as of last Wednesday, I was doing 2-3km three times a week, but was beginning to find it quite easy.

Then on last Wednesday, I started my planned 3k, but I was in a great mood, the sun was shining and I felt great, and I ended up doing 6.7k. Now, I did stop a few times towards the end but I know that I could have finished a 10k then and there if I had to.

Now I am running 5k twice a week and a longer 6-7 k one a week. It puts me way ahead of the plan I started. So my question is...

Should I revert back to the planned distance for this week (about 3k) and follow the schedule or should I just keep going with the 5ks and peak early?
I guess I could do a 10k in April in addition to the Limerick race in May?

hardCopy

It's often better to treat the 8 weeks of the plan as a minimum as you may end up missing a week or two through injury, you can just repeat a couple of weeks if you have time left over.

Without seeing the plan you're working off you could hit the peak miles a few weeks ahead of the race, then step back the mileage and hit the peak again two weeks later. You should generally avoid increasing by more than 10% week on week. I know when I started out I discovered new weaknesses in my body every time I moved up to a longer race. Don't be afraid to ease off or end a session early if you twinge something.

ecoli

Good news is you dont have to worry about peaking. These plans are designed to allow you to be able to complete the distance so by being ahead of schedule all you are going to do by keeping consistent levels in terms of distance covered is simply get stronger.

However

Avoid ramping up to quickly as this can increase injury risk if not done sensibly. might not be a bad idea to say run 5k/3k/8k next week as a bit of a step back yet still ahead of plan and then back up to 5/5/10 again. Sometimes you will get away with a one off heavy week but can take is toll if you try to sustain it

What I would say is listen to your body if you feel up to it go for it dont let the plan hold you back but pay attention to niggles that you pick up and dont let them escalate

FutureGuy

ecoli wrote: »

Good news is you dont have to worry about peaking. These plans are designed to allow you to be able to complete the distance so by being ahead of schedule all you are going to do by keeping consistent levels in terms of distance covered is simply get stronger.

However

Avoid ramping up to quickly as this can increase injury risk if not done sensibly. might not be a bad idea to say run 5k/3k/8k next week as a bit of a step back yet still ahead of plan and then back up to 5/5/10 again. Sometimes you will get away with a one off heavy week but can take is toll if you try to sustain it

What I would say is listen to your body if you feel up to it go for it dont let the plan hold you back but pay attention to niggles that you pick up and dont let them escalate

Thanks to both of you for the advice. I have to admit, I'm feeling like its a little too much but I'd rather be like that than not being challenged with 3K. I might just run 3 K tomorrow and a 7k on Saturday morning.

I'm trying for a pace of 6 mins/km which will see me finish in under an hour.

huskerdu

FutureGuy wrote: »

Thanks to both of you for the advice. I have to admit, I'm feeling like its a little too much but I'd rather be like that than not being challenged with 3K. I might just run 3 K tomorrow and a 7k on Saturday morning.

I'm trying for a pace of 6 mins/km which will see me finish in under an hour.

ecolis advice is very good and he knows a lot more about these things than me.

One question. What pace are you doing your runs at ?

If it keeps like you are pushing it a bit too hard, it might be the pace and not the distance that is the issue.

FutureGuy

huskerdu wrote: »

ecolis advice is very good and he knows a lot more about these things than me.

One question. What pace are you doing your runs at ?

If it keeps like you are pushing it a bit too hard, it might be the pace and not the distance that is the issue.

Initially, it was very up and down because I wasn't used to pacing. I'm currently running at just below 6 minute per km and it's quite tight (5'40 - 6'03).

My goal is to finish the 6 mile in under an hour. Do you think I should be running a little slower now and build up the pace steadily?

Going to do 3k today and 7k on Saturday (my day for longer runs).

huskerdu

Slow down your long runs, You will find is much easier to increase your mileage without risking injury.
Time on your feet will make you stronger.