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1729 Views 2 Replies Latest reply: Dec 22, 2009 3:24 PM by jasonmellet
HBMichele Amateur 26 posts since
Sep 18, 2009
Currently Being Moderated

Dec 21, 2009 1:18 PM

Trying to "up my game"

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 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?

  • Joe_h1 Community Moderator 1,833 posts since
    Jul 9, 2007
    Currently Being Moderated
    1. Dec 21, 2009 1:38 PM (in response to HBMichele)
    Re: Trying to "up my game"

    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)

  • jasonmellet Pro 77 posts since
    Jul 6, 2009
    Currently Being Moderated
    2. Dec 22, 2009 3:24 PM (in response to Joe_h1)
    Re: Trying to "up my game"

    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.

    Jason Mellet

    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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