Runners of the OT: Precentages?

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I assume he means increase your distance by say 10% each week on your "long" run.

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ah ok...i can see that. Though the app kinda handles that i guess. It increases each week. Right now, i'm at 2.5 miles per run, and next week bumps up to 2.75.

Today felt a lot better than a couple days. Hopefully that means i'm on the right track

When you are training for half marathons or marathons, sometimes adding a set amount of mileage each week isn't as meaningful as the percentage increase. Adding a mile to your run when you are only running 2 miles is a huge increase. Where as adding a mile to your run when you are running 18 miles, is not really a big increase for the week.

For a 10k, I'd just consistently push myself if I were you and you'll get there. Just make sure you finish your runs not leaving a lot in the tank, and you'll continue to build. A lot of the time I talk myself out of what I can do, then once I'm done with the run, I realize I probably could have done more and that's a waste of a whole day.

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If you traditionally run in your neighborhood, run in the neighborhood next to you. You will be surprised what a little change in routine can do for your result

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I did this the other day on my bike. I had never ridden more than 20 miles (new to riding). Took a new route and when I got back, pulled out my route tracker and saw that I had just ridden 40 miles!

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feels like it's taking everything i have to make it there

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Physically as in legs aching etc or breathing wise? I wonder if you're trying to run too fast. I'm coming back from 2 knee surgeries and am going back to heart rate training ... running by hr rather than pace and at the end of an assigned time/distance feel like I could keep going. Key is to make it an EASY run.

And I'm still a novice runner (3 years this month) but I'd also assume that the %ages mean to increases and yes the C to 10k program would factor that in I would assume.

I don't know about percentages, but the nike run app has programs for different distances at different levels of training intensity. Just a little langniappe if you wanted to try this route too. Good luck.

Hey Salmon, what kind of shoes are you running in these days? Ever run in Newtons? About to give them a try for the first time.

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Physically as in legs aching etc or breathing wise?

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Breathing and endurance wise. Like you guys are saying, the last .5 mile is on empty, which feels really good after. There's nothing left in the tank

I'm running at a 9 minute pace

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mix it up

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i'll have to do this. I run 3 times a week with the app, but usually it's in the gym at work on the treadmill. On my run days, i may start going around the neighborhoods for 1 or 2 of the runs

I'm not a distance runner compared to most that run, but I usually stay in the 3-4 mile range running 2-3 times a week. I was training for a 10k a few years ago, and followed the advice to make one run each week a longer run. It helped on that one to really change up the route. I run in downtown Birmingham on my lunch break, and I usually follow the same route from the Y down to Railroad Park and Regions Field. Do a couple laps around the park or around the stadium and then head back. When I wanted to go longer, I didn't even go near the park. I ran straight to Southside and around the UAB campus. Different streets and all of the change in scenery helps. Once I even ran away from downtown into an old abandoned industrial area. No traffic and wide open streets. I'd also throw in a saturday run in my neighborhood from time to time. Little things like this help. The thing about running in a neighborhood or around a park is that you're never that far away from being home or back to the gym. Forcing yourself to get a couple miles away from your start/end point will make you conserve a little energy to make the longer distance and get back.

Don't increase tempo OR mileage more than 10% a week. And don't be an idiot like I was and try to increase both. I ended up with achilles tendonitis and had to take a long break for it to heal and ended up not running the 10k I had been training for.

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they are going to feel weird at first though with the nog in the forefoot, so just a warning

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So I've heard. I'm also hoping they will help build some muscle mass in my puny calves.

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I'm running at a 9 minute pace

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Can you talk while running? If not then I'd say that you're running too fast unless you're doing speedwork or tempo run. Easy runs should be EASY ... you can talk and not be out of breath.

And at first I thought maybe % he was talking about was increases ... but could totally have been hr.