Have done 10k but really want to improve my pace

[Fairoak]

I happily complete 5k in just about 30 minutes but the 10k seems to be about three times longer - how I lose so much pace I just don't know!

[JaySeeSkinny Graduate10]

Maybe try something like the stamina podcast, which is 35 mins of varied running. I would also go back to shorter runs and try for a faster 6km and build up from there. I've also used a run/walk method which has improved my speed on longer runs. I do 4 mins of running, 1 min of walking, but there are loads of other options. My first 10k was also about 1 hour 26 mins, but the run/walk method brought it down to 1 hr 13 mins relatively quickly. However, I'm still a long way from 5k in 30 mins!

[Bazza1234 Graduate10]

Is that 30 mins for 5K your personal best? - if so your potential at this time for 10K is around 1 hour 3 minutes -- after training!! However , it also involves the correct running strategy -- if you run the first 5K of a 10K "race" at 5K PB time , you will probably slow down considerably in the second half.

[IannodaTruffe Graduate10]

This predictor runningforfitness.org/calc/... will tell you what you might expect to do, based on your 5k PB.

Learning to pace yourself is probably the single most difficult thing for new runners to come to terms with, but careful planning and checking your current pace while running can help to get that into perspective. Checking your splits will tell you where you are overcooking it and where you are underachieving.

[Juliejam]

Hey fair oak. I am in the same position pb at 5 k of 24 mins but 10 k is 1 hour 10. Odd isn't it. I always have enough in the tank for a sprint finish, so clearly I am not pushing myself enough. I found interval training worked a treat for improving 5 km.. I found I have a fairly consistent pace of 7 min Kim's for 10km plus runs the middle ones slightly slower and picking up for the last bit. Oddly I have run further and can keep this pace.

When I have tried to speed up the pace over distance my calves hurt and breathing goes. I think for me it's fitness and confidence.

That said I think it just about running more- oddly I just came back from holiday and ran without devices- I am sure I ran better. Perhaps a race or target might help. My current plan is running more hills to improve fitness and fartlek rather than even pacing- based on no reserch just gut instinct

If you find the answers Or what helps you, I woul love to know.

Hell though, who cares really - I can run for a couple of hours now. The gal who couldn't do week 1.

We will get there - race you !!!!