My jogging partner and I are wanting to train for a 10K. We run 3-4 miles a day for 5 days a week. We have done 4-5 local 5K races.
Is it that much harder to step it up to that next level?? Should we increase our daily runs by distance or time? I have been having some knee pain (slight) and think my shoes are just getting old. I bought Asics 2130 in January and I've noticed less cushioning as of late.
Try to increase your milage by 10 % a week. This will be a good way to work distance in to your sessions without extending yourself.
In general, a pair of running shoes will last you about 250 to 300 miles. I track my shoes on an excel worksheet, I have two pairs of shoes for training that I rotate.
As for your training schedule, I would increase the mileage on each individual runs and cut down on the number of days you run. Running everyday for 3-4 miles builds endurance but doesn't necessary help you get over the treashold of hitting 6 mile mark. It's a powerful feeling to know that you can do it. The only way to get that is to run it. To prevent injury and over-trainng, get new shoes and cut down the number of days (take breaks between days especially if you do longer runs).
Good luck with 10k, you can do it! :)
Thank you for your input. I went ahead and bought some new Asics online at Kellys Running Warehouse.com - they were only about $73. -what a deal. Hopefully they will be in this coming week. I probably have about 400miles on my current pair and so I think the cushioning is gone. Unfortunately!
I will try to cut back to running 4 days a week...and maybe make a long run on weekends. Long for me would only be about 6-7 for now! But, I do hope it will help. It has cooled off a little here and so it may be more bearable.
You must log in to post.
Sweat 365 is dedicated to supporting your every-day fitness, no matter what your level and no matter what your goals are.
We'll deliver you inspiration to move more - every day.
At Sweat 365 you can easily keep track of your workouts, blog about fitness and life, and connect with other athletes. You'll find training guides for races of all distances, disciplines, and levels of competition. Yes, even walking a race is competing!. Sign up here free
