Best kept secret!

[JoolieB1]

Graduated from C25K 5 weeks ago and currently aiming to work towards running 5K 3 times a week while getting my legs to agree without injury! 10K would be my long term aim, just how will I get my legs to get used to it? Julie

[Sharonb9999]

I got from 5k to 10k by adding 0.5km a week to my longer run. I did my usual distance for the 2 runs during the week then added the extra bit on the Saturday long run. But before I did anything I made sure I was OK with running 5k.

[JoolieB1 Graduate10 in reply to Sharonb9999]

Wise advice. I am working towards 3 X 5k each week, this includes parkrun on Saturdays. Trying to find a running club but all in evenings which is frustrating as daytime running means getting away from the pavements! My legs r complaining a bit so taking it steady

[AncientMum Graduate10]

I'm building up to 10k too. I suspect adding either 0.5k per week, or 1k every other week is the way to go. Slowly slowly does it, then if all goes to plan, it should take 10weeks to get there.

[Vixchile]

Building up slowly is the key, your body will adjust just as long as you take it easy and at a comfortable to easy pace. Having that firm 5km 3 times a week will put you in a very strong position! I love 10km it's a really nice distance.

[Joh2020]

I started by adding 0.5k a week but needed to up it a bit to 10% a week as I've got a 10k coming up. It was manageable but my legs were very tired the next day. I'd stick with 0.5k a week if you can. Good luck!

[ju-ju- Graduate10]

Well done and great pic 😎

[rmnsuk]

As Sharon said, make sure you are happy with 5k first, then add a bit gradually. I agree that 10k is a nice distance. Long enough to have to work for it, but short enough that you don't have to mess around with water and gels. It's probably a good idea to do a couple of runs at 11k or 12k before you sign up for a 10k run, so you know you can do it and even have a bit left in the tank to give it welly on the final straight.

[Sandraj39 Graduate10]

Good luck...I graduated three weeks ago and am similar to you in that I am running 5K three times a week now and really starting to feel stronger. Planning my first Parkrun with my son next weekend and if I stay injury free will look to start increasing one run a week, maybe in the New Year?? Love love love this running!🏃🏻🏃🏻🏃🏻