Increasing number of runs

tiny_clanger

Hi all,

Having some running trouble

So I've upped my average distance no problem, and went from 5k-10k runs in about 2 months. Great - 10K seems to suit me so much better, the pace is better, my cadence and rhythm are better over the longer distance.

But...

I'm struggling to increase the number of runs a week.
I currently run 3 times a week - looks a bit like this
Day 1 = 10k
Day 2 = rest or yoga
Day 3 = 6-8K hill training loop
Day 4 = yoga
Day 5 = Would like to add in another run here
Day 6 = Parkrun
Day 7 = rest

The trouble is I'm really struggling with adding that day 5 run. My legs are tight, generally I feel sore and a bit tired. I think the problem is I've gone straight in and tried to add 10k, and my body and mind don't like it, and therefore I hit a barrier about 2k.

I'm trying to come up with a programme to add it in gradually. Could I add it 2k at a time, so start with 2k and build up gradually? Should I push myself straight into that 5k and just drive myself to keep on going. Or, would I be better leaving it out altogether and working on increasing my distances on the days 1 and 3 runs. I don't really want to run to Parkrun, as I think that'll slow my parkrun down too much, but it's also an option.

Any suggestions would be super

Thanks

beemerphile1

What is the rush? Three runs a week is plenty for good fitness.

Your body heals and gains strength on rest days, not workout days. Many make the mistake of not having enough rest days and get themselves injured.

BrianSharpe

Try dialing back your overall distance when adding the extra day (maybe do 6 to 8km on day 1 and 5 or 6 km hilly loop & a shorter park run) and once you've increased the frequency then go back to increasing distances. I'd also suggest that you x-training include a strength component rather than just yoga and also make sure that you're warming up and cooling down before and after running (I gave up stretching a couple of years ago but do a dynamic warm-up and walk at least 1 km after even relatively short runs as a cool down)

litsy3

In your current 3 runs a week, 2 of them are quite hard - the hill training and the parkrun. So it's not surprising your legs are tight. Maybe if you really want to do parkrun every week, you should cut out the hills for a little while and just do an easy run that day, and then you might find it easier to add in an extra easy run on the Friday.

Also, racing 5k hard on a Saturday is going to be harder on your body if you don't jog to warm up a little first and then cool down afterwards. If you add a short jog before and after, you'll probably be faster in the actual race, but also your legs will be less tight, and you'll add a little distance too.