Increasing my running days

gracieabem

Hello,

To all you MFP runners out there... when is it too early to increase the days you run.

I love running. It's the one workout I never, ever miss so that is my only motivation for increasing my days.

I finished C25k two weeks ago and have since been running five ks 3 times a week and adding in some faster intervals (using light poles.)

I am about to embark on Bridge to 10k because I realise now that I can run. If I wanted to add in an extra 5k run, would this work? Will it be safe? I have had no injury problems so far (very lucky!)

I was thinking Monday, Wednesday and Friday mornings for my 10k training and Saturday evening for an extra 5k run leaving me Sunday to recover again before doing the 10k program again on Monday.

Is this too much? Any other suggestions?

I greatly appreciated any advice you can give.

yesthistime

http://www.myfitnesspal.com/groups/home/94-long-distance-runners
http://www.myfitnesspal.com/groups/home/47-happy-feet-runners-unite
http://www.myfitnesspal.com/groups/home/4266-runners-r-us
http://www.myfitnesspal.com/groups/home/3386-ultimate-5k-runners

gracieabem

Thank you, Yesthistime. I will have a browse through these groups when I get home from work tonight.

Edit - I should also add that I do 2-3 sessions a week doing strength training at the gym, but other than that my only other form of exercise is walking the dogs.

BrianSharpe

I run 4 x weekly and as long as you adjust your intensity on the 2 consecutive days I don't anticipate a problem.

My week looks something like:

Tues 10 to 12 km easy

Thurs 8km tempo

Sat 5 to 8 km easy

Sun LSD (building for a half marathon 18km last week)

Don't try to build your total volume too much at one time, you may want to shorten your other runs a bit when you first introduce the 4th day of running to keep the total distance in line with a maximum 10% increase week over week. Go a couple of weeks at the shorter distances to give you body a chance to adapt.