Not sure how to move forward

ProgressNotPerfection32

I've never been motivated much for exercise. Until I started running. I love it. I just completed the Run a 3k program. I can run a little over a mile in 15 minutes, Runkeeper says its a 12min mile. When i started i was unable to jog the entire 1 min intervals! huge progress for me. When my time increased to 15 straight minutes, my time went down, which bothers me some. Also, I've started the Run a 5k program with my hubby who wants to run now. So I'm doing that 3 days a week, and 5-6 days a week I'm running a mile. Here's my question: where do I go from here on my own mile runs? Do I keep up the 15 minutes and try to increase time and distance? Or do I try to go for 20 minutes? I'm a little baffled, only because Run a 3k just stops with no direction to move next. I'm sorry if I sound dumb, I'm just a bit lost on what to do now.


Thanks!!! Happy Monday!!

likitisplit

Yay for you! Most of the people here started with the Couch to 5k program so we understand the confusion. I, personally, NEVER thought that I was physically capable running a mile, let alone 5.

So, a big Congratulations! from the heart on your current success.

What I'm hearing you say is that you've completed the 3k program (so you're running about a mile) and that you can do that in 12 minutes: Good job!

Then, when you went from intervals to a straight run, your time dropped a little: That's typical, but the straight runs will increase your endurance and you'll build your time back again as you build muscle/cardiovascular health.

You are working on the 5k program with your husband: Yay you! You've been a running inspiration! (Runspiration???)

So, you're doing that three days a week and then running a mile straight the other three days a week: That sounds like a lot of running for a beginner. Rest days are important. Let's see what the other people on this board say, but I'd suggest only running two additional days a week, if that. Split the miles you run now into the remaining days and give yourself another rest/stretch/crosstraining day.

And your final question is how do you build on your own runs? Add time, distance or time/distance. This is a question that rduhlir would be able to provide amazing insight into, so let's hope she responds. Until then, I'm going to direct you to the Runner's World SmartCoach app:

https://member.rodale.com/cas/login?service=http://smartcoach.runnersworld.com/smartcoach/j_acegi_cas_security_check&returnUrl=http://smartcoach.runnersworld.com/smartcoach/my_plan.jsp

This can give you some ideas for creating a running plan.

Just be sure not to add more than 10% to your mileage each week and don't do more than 10% of your workouts as speed/hill work.

I'm guessing you're doing around 7 miles a week. That means only running a maximum of one additional mile a week for the next 12 weeks and only doing one mile of speed work (That's total, so, if you were doing one minute intervals, you shouldn't do more than 8 of them).

And once again, AMAZING success with your running!!!

ProgressNotPerfection32

Yay for you! Most of the people here started with the Couch to 5k program so we understand the confusion. I, personally, NEVER thought that I was physically capable running a mile, let alone 5.

So, a big Congratulations! from the heart on your current success.

What I'm hearing you say is that you've completed the 3k program (so you're running about a mile) and that you can do that in 12 minutes: Good job!

Then, when you went from intervals to a straight run, your time dropped a little: That's typical, but the straight runs will increase your endurance and you'll build your time back again as you build muscle/cardiovascular health.

You are working on the 5k program with your husband: Yay you! You've been a running inspiration! (Runspiration???)

So, you're doing that three days a week and then running a mile straight the other three days a week: That sounds like a lot of running for a beginner. Rest days are important. Let's see what the other people on this board say, but I'd suggest only running two additional days a week, if that. Split the miles you run now into the remaining days and give yourself another rest/stretch/crosstraining day.

And your final question is how do you build on your own runs? Add time, distance or time/distance. This is a question that rduhlir would be able to provide amazing insight into, so let's hope she responds. Until then, I'm going to direct you to the Runner's World SmartCoach app:

https://member.rodale.com/cas/login?service=http://smartcoach.runnersworld.com/smartcoach/j_acegi_cas_security_check&returnUrl=http://smartcoach.runnersworld.com/smartcoach/my_plan.jsp

This can give you some ideas for creating a running plan.

Just be sure not to add more than 10% to your mileage each week and don't do more than 10% of your workouts as speed/hill work.

I'm guessing you're doing around 7 miles a week. That means only running a maximum of one additional mile a week for the next 12 weeks and only doing one mile of speed work (That's total, so, if you were doing one minute intervals, you shouldn't do more than 8 of them).

And once again, AMAZING success with your running!!!

Thank you! I was wondering if I'm doing too much. I started the Run a 5k with my husband last Monday and I walked a lot more last week. I logged 7.8 miles for the week 2 weeks ago and 20.7 miles last week. With my hubby, I'm doing intervals of walking/running for a total distance of .7 miles of just running. It actually is helping my endurance and time from where I started 7 weeks ago. What I'm currently doing is MWF with hubby of intervals, and M-F (5days) of running a little more than a mile on my own. Evenings with hubby, mornings by myself, so some days I'm running twice a day. Then Saturday and Sunday I don't run at all. Unless my husband has to work a Saturday, then I'm out doing a mile Saturday, also. And on top of that, we are doing the 30 Day Shred daily. That is the only other thing I do aside from running.

likitisplit

Thanks for the clarification.

That's a lot of running and I'm concerned that you're giving yourself the time to rest and heal. To provide some perspective, a half-marathon training plan usually schedules quality "can't miss" runs 4 days a week (I'm working a plan that is limited to 3 days a week). The other days are either cross training or total rest days (at least one a week).

However, I'd like to see some other opinions about the best way to progress from where you are now.

KathleenKP

Where are you in the program with your husband? And do you feel like it is challenging you? Or do you feel like it just gets you out and moving, kind of an easy thing?

And how is he progressing compared to you? Do you feel like he is faster, slower, or are you a good match in effort during those workouts?

PinkNinjaLaura

I'm going to agree with vardaemi - that sounds like an awful lot of running. The 10% figures she gave you are the same thing my personal trainer told me. In addition to your lungs & muscles, your bones and tendons also need to strengthen, so pushing too hard too fast can lead to injury. Like vardaemi said your body needs time to rest & recover.

I'm currently doing the 5K to 10K and am running three times a week. The other days I do other activities (strength training, Zumba, Pilates, rowing machine, elliptical, etc.). If you're doing the Shred then you're certainly getting extra activity.

If you're enjoying running with your husband I'd suggest you stick with that - that will help build you from the 3K to the 5K, and there are a lot of program options to build from there.

ProgressNotPerfection32

I'm going to agree with vardaemi - that sounds like an awful lot of running. The 10% figures she gave you are the same thing my personal trainer told me. In addition to your lungs & muscles, your bones and tendons also need to strengthen, so pushing too hard too fast can lead to injury. Like vardaemi said your body needs time to rest & recover.

I'm currently doing the 5K to 10K and am running three times a week. The other days I do other activities (strength training, Zumba, Pilates, rowing machine, elliptical, etc.). If you're doing the Shred then you're certainly getting extra activity.

If you're enjoying running with your husband I'd suggest you stick with that - that will help build you from the 3K to the 5K, and there are a lot of program options to build from there.

Thank you for all the advice and support. I guess I will back off the daily runs and just keep doing the program with my husband along with the 30 day shred. Doing too much too soon could explain why my foot started hurting last night .


So at what point is it ok to run daily? Is there a guideline I should follow or a magic timeframe I should go by?

ProgressNotPerfection32

Where are you in the program with your husband? And do you feel like it is challenging you? Or do you feel like it just gets you out and moving, kind of an easy thing?

And how is he progressing compared to you? Do you feel like he is faster, slower, or are you a good match in effort during those workouts?

So far it's not a challenge for me. In fact, he has to try to keep up. My 1-2 minute interval time when I started was 13:00 min mile, last night it was 10:00 min per mile. We just started week 3, and I think he will probably be faster than me overall due to size and muscle mass. His only problem is breath control and he gets bad side stitches.

likitisplit

Where are you in the program with your husband? And do you feel like it is challenging you? Or do you feel like it just gets you out and moving, kind of an easy thing?

And how is he progressing compared to you? Do you feel like he is faster, slower, or are you a good match in effort during those workouts?

So far it's not a challenge for me. In fact, he has to try to keep up. My 1-2 minute interval time when I started was 13:00 min mile, last night it was 10:00 min per mile. We just started week 3, and I think he will probably be faster than me overall due to size and muscle mass. His only problem is breath control and he gets bad side stitches.

He's going too fast then. You might want to have him go it alone until he's past week 5.

KathleenKP

Where are you in the program with your husband? And do you feel like it is challenging you? Or do you feel like it just gets you out and moving, kind of an easy thing?

And how is he progressing compared to you? Do you feel like he is faster, slower, or are you a good match in effort during those workouts?

So far it's not a challenge for me. In fact, he has to try to keep up. My 1-2 minute interval time when I started was 13:00 min mile, last night it was 10:00 min per mile. We just started week 3, and I think he will probably be faster than me overall due to size and muscle mass. His only problem is breath control and he gets bad side stitches.

He's going too fast then. You might want to have him go it alone until he's past week 5.

I would agree about him slowing down - which makes it even less of a challenge for you, and reason to go it alone for now. Otherwise, I was thinking that you could view your runs with him as a relaxing workout, more or less. Then you still need something to challenge yourself.

Varda has read a lot of things. I've read hardly any. So take my opinion for what it's worth - but I think 3-4 days a week running (especially since you are doing the 30DS) should be adequate/the most you'd want to do to prevent injury. I know "kids" in their 20's who run marathons, and even they don't usually run more than about 4 days a week. Even at their ages, once the mileage gets up there, they get injured...and miss races. For one of them, she can't do more than about 6 miles/workout on a regular basis and she needs to take time off after a race because of how hard it is on her body (she hasn't done a marathon yet, only 3 halfs).

likitisplit

Running every day is kind of contentious. Some experts recommend no more than 5 days a week. However, a lot of runners do it. In my experience, the SmartCoach program moved me from 3 to 4 days a week when I hit 15 miles a week. Half of that is a long run (7 miles), 10% is speed work (1.5, so with easy runs between the intervals, 3 miles total). So, the 4 mile easy run got split into 2 days of 2 miles. Then, the next week, an extra mile got added to one of the days to make 15.

I struggled with 4 though, because I have a day of Pilates (important cross training) two days of lifting (also important cross training). And the day that would be most convenient would result in three straight days of running, one of which would include lifting too. I would be in pain by the third day and unable to manage a quality workout.