I run a 5K a couple time a week, but want to start running longer distances so that I can complete in olympic distance tris in the coming year. I have heard that you should extend your distance slowly...how slowly are we talking here?? Last week, I upped the distance from 5K to 4 miles. Is it OK to do an extra half mile a week? Should I do more...less? Should I just give 10K a try?
the general rule of thumb is increase your long run by no more than 10% every week with every 3 or 4 th week being a plateau or even a little step back
some good generic running plans some incorporate speed work as well
goals for 2011:
break 19minutes for 5k
break 2:42 for olympic triathlon probably Anthracite olympic
break 3:16 for marathon ( a long shot but it's fun putting yourself out there)
thats good advice, dont do what i did. i was running regularly on a concrete path. was up to 4.4 miles twice a week. the loop was 2.2 miles so it was logical just to do another loop and jump up to 6.6 miles. well about 2 runs later i started getting pain in one of my knees.
went to the doctor and he said it was probably a over usage injury from upping my run distance to quickly. a month later of no running at all i went back as the pain was still there. i went for an MRI and turned out i had a sprained ACL with swelling in the knee joint.
Ive been going to a physical therapist for about 4 weeks now, and guess, what, its getting better but im still not running on my full body weight. he has a anti gravity treadmill which lifts you off your feet so you can run with less body weight.
i am hoping that by the new year it will sort itself out. but my running has come to a standstill and i couldnt run in a half marathon that i wanted to.
so be careful, 10 % per week. give or take a bit.
good luck and look after yourself. you only have 2 knees, you dont want them operated on.
Im racing my first full ironman in may 2011. I am raising money for alzheimer's whilst im training for it. You can find out more in my blog on my Facebook page.
Here is my Alzheimer's donatation page.
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