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10k Training after 1 month off
I was running 11-12K 3 times a week in preparation for a 10K at the end of May. I ended up hurting my knee a month ago and haven't done any running. I now think I'm OK but have only 2 weeks to get back to how I was. Is this do - able? How should I approach it? Start with a 5K and add 1k a day?
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Cross Training
I am running a 10K at the end of May. I am running about 11K 3 times a week. I have heard about cross training on days that I am not running. Is it essential? Does it significantly improve performance for running? Or is it OK just to stick to running?
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Calories on Running Days Vs Non Running Days
Should I be eating more calories on the days I go running and slightly less on the days I am not, or should I be trying to up my calorie intake for every day?
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Recommended Daily Amounts
My Fitness Pal thinks that I should have 196g Carbs a day, 52g Fat and 79g Protein a day, whereas national guidelines are 300g Carbs, 70g Fat and 45g of protein. Where does MyFitnessPal get this data from? Is this more accurate than national guidelines? Getting 79g of Protein is proving quite a challenge for me!
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5K to 10K
I run 5K quite comfortably in about 28 minutes. I have signed up to run a 10K in a couple of months so I am going to have to push myself out of my comfort zone! I am using a 10K training app on my phone to get me up to 10K but does anyone have any tips for getting past the 5K barrier?
