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Is it better to reduce pace to increase distance?

  • 19-06-2013 7:35am
    #1
    cjmcork
    Registered Users, Registered Users 2 Posts: 2,354 ✭✭✭


    I've decided to give the 5k to 10k plan another bash - having been hit with injuries last summer and was just happy to be able to do 5k

    so here's my question - am I better to reduce the speed that I run in order to run for an hour (eventually) - I don't envisage actually DOING 10k, or should I try to keep the pace that I run my 5k (30 mins) at?


Comments

  • #2
    huskerdu
    Registered Users, Registered Users 2 Posts: 1,932 ✭✭✭huskerdu


    Definitely reduce your pace when you are increasing the distance of your longer runs.

    Most of your running should be done at a comfortable easy pace. This will allow you to increase the distance you run and build up your endurance and strength while reducing the risk of injury.

    A good basic rule is to increase your weekly running distance and the length of your long run by approx 10% a week.


  • #3
    discus
    Closed Accounts Posts: 3,049 ✭✭✭discus


    Fairly solid advice there.


  • #4
    cjmcork
    Registered Users, Registered Users 2 Posts: 2,354 ✭✭✭cjmcork


    thanks for that - that's great.

    I'm using a podcast yoke for the training so it'll bring me from 5k to 10k over a 9 week period..........did week 2, day 1 yesterday.........


  • #5
    cjmcork
    Registered Users, Registered Users 2 Posts: 2,354 ✭✭✭cjmcork


    accidentally managed to skip week 2 run 2 tonight, but cut the pace down to 7.5kph and managed to do run 3 without wanting to die........does it seem really slow, or is it a case that everyone's pace is different and what they're comfortable with?


  • #6
    discus
    Closed Accounts Posts: 3,049 ✭✭✭discus


    You've answered your own question. Try not to skip ahead in the program.


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  • #7
    jive
    Registered Users, Registered Users 2 Posts: 5,762 ✭✭✭jive


    Just take it handy. Too many bite off more than their body can chew in the beginning and end up with all kinds of injuries that ultimately result in them taking much longer than they would have should they have just taken it 'easy'. As the northies would say, keep her lit. 9 weeks is nothing, just keep following the program and you'll get there.


  • #8
    cjmcork
    Registered Users, Registered Users 2 Posts: 2,354 ✭✭✭cjmcork


    thanks for the replies all - bloody knackered this morning! definitely won't be able to run tomorrow night as I'll be driving, but might give week 3 run 1 a go tonight, it's easy enough 5 min walk, 10 min run, 1 min walk, 12 min run, 1 min walk, 15 min run, 5 min cool down walk.........biggest issue now is that I need to invest in new runners!


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