Bridge to 10K
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a tale of two 10K runs

The first 10K run was actually a "race" - well some people are really racing but the crowd I mix with are just trying to cross the finish line in a not too embarrassing time - or even just trying to finish in an upright position. My first tale had me running non-stop (well almost!!) at a pace of 7:10 per K and a finishing time of 1hour 11 minutes ( and some seconds). I finished STRONGLY - did I ever show those stragglers in the 200 metre long finishing shute how to finish a race!!! I was a WINNER!!

However the second tale is two days later. I am about to start out on a HM/fullmarathon training plan for the rest of the year. The HM is only 15 weeks away so I had planned on having a weeks break after the 10K "race" and then doing a nice slow long 12 klms - run/walking at 8:00-8:30 mins per klm - deliberately very slow when compared to the race , but the idea is just to get time on my feet - 12K x8.5 = 1 hour 40 minutes !! . But- after the first 10K, I was feeling quite OK two days later - so I thought I would just go out and do a second 10K two nights after the first - should be easy - 1&1/2 minutes per K slower than the race - running a bit and walking a bit - generally smelling the roses as I go along! They call it a "recovery run" !

So what happened??? - I carried out "the plan" - but only just made it!! This run/walk was harder than the run. Sore legs, painful feet, will this torture even end - you now what I am saying!!?? I could write a book about this "a Tale of two "runs" - except that I don't know what the ending is.

4 Replies

That's a good time Bazza. Maybe the second run felt harder because you weren't fully recovered from the first one. But in any event I'm sure you'll do great on the HM.


Well done Baz, that 10k race sounds fantastic. It's great when a plan comes good. Finishing strongly is a good sigh I'd say. Maybe it comes at a price and our recovery is slower but you'll be fine soon. It could take a week or so but you'll be good to go soon. I did my 10k recently and my calves were agony in the days afterwards. I did the recovery runs, had a couple of soaks in the salts, and they're fine now. I was tired though for several days and got some extra long sleeps in.

Good luck with the next session. I'm sure you'll be fine


Your 10k sounds great, Bazza, just what I'm aiming for in mine in a few weeks.  I love the idea of the strong finish :)

I don't know enough about recovering from longer efforts, but although you said you felt fine, perhaps deep in the muscle the tissue needed a bit longer to recover?  I'm sure your plan for the HM is very sensible. 


Great runs and good training. Interesting observations too...


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