Oooh I just found this community 😄

[Northernspirit]

Hello! I'm a C25K grad of 12 months and want to crack 10k this year....I've been away from the blogging for a while and just discovered this community today.  Yippee!  I need some targets and support to get me past a mental barrier, not run more than 5k so far.  Any words of wisdom most welcome. 

[JoolieB1 Graduate10]

Not sure about wisdom but will share how I went from 5-10k!  I tried the Zenlabs c210k programme coming in at werk9 because I was a new grad from C25K.  Epic fail as after only a week, my knees were sore and ready to quit.  I think I was rushing after C25K and just didn't want todo intervals again, preferriNg to plod and keep running.  Tempo runs were a discovery I did not enjoy either.

Back to basics, 3x 30 mins for a couple of weeks, then I ran a 5k on a good day.  Decided I would go nice n slow and move to 3 X 5k and stuck to that for several weeks, finding it a challenging distance but it did me so much good to put in running time.

On a good day, ran on a bit longer, just to 5.5k but psychologically I wasn't stuck now at 5!  Fell into a pattern of 2 X 5k a week and a "long" run - first a 6, then a 7, 8 and finally 10!  I managed to do my first 10 by finding a nice flat circuit round a lake, I just dragged myself round.  Told myself I would do a 5 at least, then once more round, get to 8 and then "might as well go slowly and get to 10"!

I had a sore knee incident along the way, rested for a week, making sure I did strength and flex exercises.  I always try to run on grass whenever possible to minimise impact too.  Finding good running spots is important to make it fun and then time goes quickly!  

[Northernspirit in reply to JoolieB1]

Thanks! I think I'm psychologically stuck at 5 too. I teeter between 3 and 5k runs.  I like the idea of building to 3x5k to build from then increasing one as a longer run.  Here goes! 

[Realfoodieclub Graduate10]

Hello and welcome there will fe quite a few names you will recognise.  I would say same as c25k, slow and steady if it feels like a big step up stay at that distance until it feels a bit more manageable and we are all here to help you along.  

[Hidden]

Hello northernspirit - welcome

I slowly increased to 6k, 7k etc, was happy at 8k for a while, and still mostly run 5k, but I did manage one 10k out of the blue. Trial and error and seeing how you feel on the day worked for me

[Anniemurph Graduate10]

Hello and welcome!  I think you'll find a variety of methods of getting to 10k, but most of us will say 'don't push too far too fast.'  I'm currently struggling with an Asics plan, although I have run 10k before, and I did that just by increasing my distance gradually. I would recommend not just increasing distance but also mixing up your runs - use intervals and the dreaded hills if you don't already, and also add in some cross-training to improve your core strength if it needs it.  Many people on here can also advise about sensible feeding and watering of the longer-distance B210K-er as well  

[Anaverageman]

words of wisdom? errrr * scartches head*  ' Don't eat yellow snow' ? 

[Hidden]

Welcome! The forum is great, it helped me all through the programme and it's helping me continue to run post grad. There are a couple of other forums ie bridge to 10k, or other podcasts for a graduate; speed, stamina and stepping stones. Give me a shout if you struggle to find them?

I think we're neighbours too? I'm in Bretherton and aiming to do a Preston parkrun in the next couple of weeks, might see you there?! Pam