runners- training - rest day/ less kms/ getting kms in legs

learnerdriver
learnerdriver Posts: 298 Member
in Fitness and Exercise
Hi, I am a beginner runner and have booked into my first event which is 14km ( a month's time)

I have been following the recommended training routine which includes a quality session on Tues (intervals/hill runs), and a 1 hour long run on the weekend. I have replaced the two recommended 30 min easy sessions twice a week with easy 50 min sessions as I was running 7-8kms, 4- 5 days per week. With the 1 hr run, I do about 10kms, which is still short of the 14km

I guess my questions are:
- there are THREE suggested rest days- are they necessary? can I can just replace them with 30min easy sessions?
- do I have enough distance in my legs- should I build up to 12kms?

I am not aiming for speed, but I'd like to finish without being sick/wanting to die.

Thanks

Replies

  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Rest days don't have to be days when you stop entirely. I would recommend adding strength training - squats, lunges, deadlifts, planks. But yes, especially when starting out, you should take a few days when you do not run.

    The difference between 10k and 14k will be mostly mental, but if you feel more comfortable running longer, increase your distance by 10% each week.

    Take it easy the week before your race. don't stop completely, but scale back so your legs are fresh for the race.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Firstly congrats.

    There are ones that suggest rest days & a few that don't. If your a beginner, I suggest you take at least one. Rest can be considered other training though, as previously mentioned.

    I run every day just about & I pay attention to my body & joints probably more that most, so I'm in tune of what I can do. That comes with experience.

    The 10% add a week is pretty easy & good advice especially for the beginner. Along with the difference in 10k-14K. Its all mental and much easier to endure than when you are just trying to stay going at 5k.

    Listen to your body and when increasing distance, slow down your speed considerably.
  • learnerdriver
    learnerdriver Posts: 298 Member
    thanks for your advice, guys :)- it was a truly horrible run yesterday when I went out too fast (for me) toO soon!
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Firstly congrats.

    There are ones that suggest rest days & a few that don't. If your a beginner, I suggest you take at least one. Rest can be considered other training though, as previously mentioned.

    I run every day just about & I pay attention to my body & joints probably more that most, so I'm in tune of what I can do. That comes with experience.

    The 10% add a week is pretty easy & good advice especially for the beginner. Along with the difference in 10k-14K. Its all mental and much easier to endure than when you are just trying to stay going at 5k.

    Listen to your body and when increasing distance, slow down your speed considerably.
    this - listening to your body is the important thing. These training plans are just guides and not set in stone if you feel you can run more, run more if not don't. The important thing is to use some common sense. I run most days and find when I have a horrible run normally the following one is really good. Learn from the horrible ones.
  • LucyKreczak
    LucyKreczak Posts: 9 Member
    I would suggest a rest day where you do completely nothing, your legs need to rest and rebuild the muscle breakdown from previous sessions. I have just done a half marathon (13 miles) and the longest I went in training was 10 miles, like someone said previously the last bit is just mental. If you feel comfortable in training you will be able to do it on race day, the atmosphere will pull you through it. The recovery/easy runs are to keep your legs working and to loosen them up a bit, intervals are important for building up the tolerance of lactic acid in your legs and work on your fitness. It is really important to work on your core, poor running posture can make your lower back ache, maybe do this on your rest day or go for a swim. Over use more often than not leads to an injury so make sure you get at least one rest day in a week to give your body a break. Well done for signing up for your race, they are addictive though!!!
  • LucyKreczak
    LucyKreczak Posts: 9 Member
    thanks for your advice, guys :)- it was a truly horrible run yesterday when I went out too fast (for me) toO soon!

    Have you got a watch/phone app that can tell you how fast your km's are?? There really handy to help figure out if you've set off too fast or slow. The GPS trackers are great and if you have a finish time in mind you can work out how fast your km's need to be, aim for a negative split (faster end half, starting off slow so your last few km's are quick).
  • learnerdriver
    learnerdriver Posts: 298 Member
    Have you got a watch/phone app that can tell you how fast your km's are?? There really handy to help figure out if you've set off too fast or slow. The GPS trackers are great and if you have a finish time in mind you can work out how fast your km's need to be, aim for a negative split (faster end half, starting off slow so your last few km's are quick).

    I recently purchased a Garmin and the laps went from somewhere like 5 at the start, to about 7 at the end! definitely not the plan!!

    I'm hoping to average at 6/km . Congratulations for your half marathon- the distance looks huge!

    And thanks guys, for the core reminder. have been slacking off on them.

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