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How do some of you go about adding an extra day of running in, without injuring yourself? (Read 221 times)

FreeSoul87


Runs4Sanity

      The best I can say is that I run every other day; one week it is on Tuesday, Thursday and Saturday, then the following week is Monday, Wednesday, Friday and Sunday. I am interested in adding in another day, maybe to run trails (I would much rather make my long runs on trails every other week). Right now I've built my base back to 5 miles and am probably going to run all of my runs at 5 miles for another 2 weeks before increasing my long run by another mile to be cautious, I am going to begin training for my first marathon next June (the marathon is in November 2013) and I hope to be running at least 4-5 days a week by then averaging 25-30 mpw.

      Anyways, Cool

    *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

    PRs

    5k - 24:40 (7:57 min/mile pace) 

    10k - 54:39 (8:48 min/mile pace)

    15k -1:24:04 (9:01 min/mile pace)

    13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

     

    runmomto3boys


      I just jumped in with both feet, but I'm pretty sure that if anyone shouldn't be giving mileage build up advice, it's me.  Big grin


      Muddling through

        I focus more on weekly and monthly totals. When I add a day, it's not about immediately increasing mileage at the same time, though sometimes that does happen. The extra day is always an easy day, maybe even a recovery run, and short. I'm not on a strict weekly (7-day) schedule so some weeks I might run the extra day and others not. As I become accustomed to the extra day, more weeks have it until that becomes the norm.

        2014 Goals: Run first trail ultra, first 100K, and see what I can do in a 24-Hour race

        FreeSoul87


        Runs4Sanity

            Maybe it's my coffee but I got slightly confused reading that one Joking. When you do run an extra day, other than recovery is it the least amount of mileage for you? Also, when adding a new extra day for the first time is it just a mile or will you run more than a mile?

          *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

          PRs

          5k - 24:40 (7:57 min/mile pace) 

          10k - 54:39 (8:48 min/mile pace)

          15k -1:24:04 (9:01 min/mile pace)

          13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

           

          FlippyNoodle


          Not a dude

            When I added in my 5th day, I added a slow and easy 4 mile run one week and then didn't do it the next week. Then I added it in again and left it there. Well, mostly. This past month has been suckitude where mileage is concerned. Right now I'm doing a holiday running streak where I run at least two miles every day. Once this is over, I'm kind of hoping to continue on at 6 days per week instead of 5. I think adding it in gradually and making sure it's slow and short is the best way to do it. Unless you're a freak of nature like RMTB. Smile

            FreeSoul87


            Runs4Sanity

              When I added in my 5th day, I added a slow and easy 4 mile run one week and then didn't do it the next week. Then I added it in again and left it there. Well, mostly. This past month has been suckitude where mileage is concerned. Right now I'm doing a holiday running streak where I run at least two miles every day. Once this is over, I'm kind of hoping to continue on at 6 days per week instead of 5. I think adding it in gradually and making sure it's slow and short is the best way to do it. Unless you're a freak of nature like RMTB. Smile

               

               

                 See, that makes sense to me lol.  I'll probably wait though, until I'm running 20 miles per week comfortably and then add a 5th day that will consist of a 3 miler. I would do it this weekend and make it a trail run, but I really want to run my long run on the trails and I am having a hard time deciding what to do.

              *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

              PRs

              5k - 24:40 (7:57 min/mile pace) 

              10k - 54:39 (8:48 min/mile pace)

              15k -1:24:04 (9:01 min/mile pace)

              13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

               


              Muddling through

                  Maybe it's my coffee but I got slightly confused reading that one Joking. When you do run an extra day, other than recovery is it the least amount of mileage for you? Also, when adding a new extra day for the first time is it just a mile or will you run more than a mile?

                 

                Right now my shortest run is about 3 miles so that's about what I would run on the additional day. If I feel more tired than normal, I may reduce my mileage or intensity a little on my other days. I don't keep a rigid schedule so some weeks I may run M, T, W, F, Sa and others weeks M, W, T, Sa, Su, or any other possible 5-day combination.  When I add a 6th day I won't add that to every week. What I'll end up doing is more 4-5 day mini-streaks before I take off a day. That results in some weeks running 6 days and others still running 5 days. Eventually I'll have some 6-day streaks and hopefully that becomes the norm rather than the exception.

                2014 Goals: Run first trail ultra, first 100K, and see what I can do in a 24-Hour race

                TxDiverMom


                  When I added my 4th day, I was probably running similar mileage to you, but probably slower.Big grin  I was generally running MWSat and somewhere around 4-5.5 miles each day.  I dropped my Wed. run to 4 miles and added a 3 mile run on Thurs. so that I was generally doing M/W/Th/Sat and 5.25/4/3/5.25.  I tried to make my M and Sat. the hardest runs, speeding up a little during those runs or maybe making my avg pace 15 sec. faster.  I tried to make my W run very easy and my Th. run very slow (recovery jog) for 2-3 weeks until I felt like I wasn't really tired out anymore from the extra day.  This was during the summer and very hot, so I had to really rest and make those runs easy for my body to get used to it.  I'm now doing 6/6/5/8-10 and usually don't seem too tired out from this.  I still make my Thursday run (the back to back one) easier than the rest.  Next week will be different because my HM is 12/9.  After my HM, I'll probably try to add a 5th day.  It will be a short treadmill run (2.5-3 miles) at first.  I'm certainly not an expert, as I've only been running since the spring, but this worked for me.  Or I may go with some strength training on my off days.  I'm a person that can easily build endurance, but I need to work on strength.

                   

                  I am 51 and have added all my mileage very gradually and have managed to just have some minor aches and pains and not get injured.  If something really hurts, I back off and try to figure out why.  I ice and stretch a lot after runs as well. 

                  Nakedbabytoes


                  levitation specialist

                    When I added an extra day a week(going from 2 to 3, then 3 to 4, the 4 to 5, and finally a 6th), my extra day was basically a recovery run(since before, it has been off) of just a few miles at the most. Then I slowly built up from there until it was a normal run of length & pace. Then add another day, and so on. I have no plans on adding a 7th though, Sundays are my whatever day(usually unicycle day!).

                    I did the same when I started adding double run days. The new run time would just be slow and easy, of a max of 2 miles.

                    Go slowly, build gently. If done the right way, you won't even notice it.


                    Mmmmm...beer

                      Like RMTB, I probably ramped up too quickly, but I just added a full day of whatever my daily run was at the time.  Then when I was up to 4-5 days a week, I started working on my long run.

                      -Dave

                       

                      2014 Goals | sub-19 5k done! | sub-40 10k | sub-1:25 HM | BQ done! | sub-3 M

                        I shift around my miles so that my weekly mileage stays roughly the same and then I begin increasing the next week - or at least that's my intent. For example, 4/4/5/6 to 3/3/3/5/5 to 4/4/3/5/5. When running four days a week, I tried not to run more than two days in a row. Now that I'm running 5 days a week (well, this will be my first 5 day week), I will try not to run more than three days in a row. 

                        5k - 25:15 (11/18/12)

                        10mi - 1:33:18 (3/2/14)

                        HM - 2:06:12 (3/24/13)

                         

                        Upcoming Races:

                        9/21 - Beat the Blerch HM

                        10/18 - Baltimore HM

                         

                        Everything you need is already inside. [[Bill Bowerman]]

                        PragmaticRnnr


                        Fitness Jogger

                            The best I can say is that I run every other day; one week it is on Tuesday, Thursday and Saturday, then the following week is Monday, Wednesday, Friday and Sunday. I am interested in adding in another day, maybe to run trails (I would much rather make my long runs on trails every other week). Right now I've built my base back to 5 miles and am probably going to run all of my runs at 5 miles for another 2 weeks before increasing my long run by another mile to be cautious, I am going to begin training for my first marathon next June (the marathon is in November 2013) and I hope to be running at least 4-5 days a week by then averaging 25-30 mpw.

                            Anyways, Cool

                           

                          I've only been running three years and still feel a complete n00b.  Which I am.  I have tried pretty much every schedule listed below.

                           

                          sometimes I've gone three days in a row which I regret because I figure if I'm going to get all sweaty and smelly I might as well make it worth it.  So, i run farther than I intend to-like 4-5 miles when I swear I'm only going to go 3.  Which then makes me miss my next run because I'm tired.  

                           

                          So, I've decided to follow a strict plan-Sunday is long run, Tues, Thurs and Friday are shorter runs of 3-5 miles. that going too try to stick with that as my HM training.  

                          FreeSoul87


                          Runs4Sanity

                              Awesome ya'll, at this moment the only day I can add another run is the weekend when DH is sleeping in and my little angel sleeps. I think I will add a 3 mile trail run on the day that I don't do my long run. I will definitely do my stretches and icing afterwards just in case, I think because I immediately jumped into my HM training less than 2 months after giving birth it caused me to injure my groin or quad when I reached 10 miles and since I am still only about 8 months post pregnancy I guess I should stay somewhat cautious..

                            *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

                            PRs

                            5k - 24:40 (7:57 min/mile pace) 

                            10k - 54:39 (8:48 min/mile pace)

                            15k -1:24:04 (9:01 min/mile pace)

                            13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!