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Noob training question

  • 23-04-2015 7:12pm
    #1
    johnnyv
    Registered Users, Registered Users 2 Posts: 64 ✭✭


    Hi there
    I've done a couch to 10k training plan. I managed my first 10k last Tuesday.
    I started in January at 19 and a half stone and I'm currently just under 16.
    I want to make progress and increase my distance week on week but I've been told what I'm doing at the moment is not sustainable.
    Basically what I'm doing is running the same distance 3 times a week.
    I hit 3 miles per run 3 times a week a few months ago then the next week I would add half a mile and do 3.5 miles 3 times a week.
    I've now hit the 6.25 miles mark and I'm told that running my max 3 times a week would be bad news.

    What do I do?
    Do I run 6,4,2 then next week
    6.5,4.5,2.5 then next week
    7,5,3

    Or is there something else I should do?
    Hopefully this makes sense


Comments

  • #2
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    10% per week increase max but you need to look back on what you have achieved and is it better to keep going at the same rate or risk getting injured.
    pattern of 2 weeks increase and one week stagnate
    run a speed that is conversational. At this pace you will burn more fat and lose weight easier. If you run a a speed that are wrecked after each run you will crave the wrong foods and not burn fat. 3 times a week is good and keeping consistant with that is fine.


  • #3
    johnnyv
    Registered Users, Registered Users 2 Posts: 64 ✭✭johnnyv


    rom wrote: »
    10% per week increase max but you need to look back on what you have achieved and is it better to keep going at the same rate or risk getting injured.
    pattern of 2 weeks increase and one week stagnate
    run a speed that is conversational. At this pace you will burn more fat and lose weight easier. If you run a a speed that are wrecked after each run you will crave the wrong foods and not burn fat. 3 times a week is good and keeping consistant with that is fine.

    Cool so its ok to run the same distance 3 times a week
    Increase by 10% for 2 weeks
    One week the same
    Back to increasing for 2 weeks again


  • #4
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    johnnyv wrote: »
    Cool so its ok to run the same distance 3 times a week
    Increase by 10% for 2 weeks
    One week the same
    Back to increasing for 2 weeks again

    Nothing wrong with running the same distance 3 times a week for now if you goal is to lose weight and get fit. Keeping the pace slow that you could hold a conversation.

    Once you get to a level of fitness where you are happy with enter a race and look for some more advise on how to train for it in a more structured way. Being consistent and training at a aerobic pace is the best you can do for now.


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