Weeks since graduated CT5K, I have comfortably moved to 6K three times per week and it feels fine, the body likes it. I read your advise and have extended two of the weekly runs where I go long and quite slow, approx 7min per km, and one where I defy physics and storm through 5k in 27-28 mins, gasping for oxygen.
Today I heard that some of us use dogs for pace setters (only when I run away from them), so I decided to run with my kid, for fun. I will never do it again. He, being a competitive swimmer, just took off and left me watch him disappear only to overlap me a few minutes later. And again. So much for the pace setting......
Anyway, thank you again for your advise with 'listen to your body & go slow' being my top favourites - 10K target does not look daunting at all
Written by
mrrun
Graduate10
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What most of us do is to just extend one run per week as the long run and to keep the increase of that run to within 10% of the total weekly distance. It is only a guide but stops you from pushing too hard too soon, which is a common cause of injury, especially amongst new graduates.
Thank you Sandra, will keep you posted! My son decided it was too boring for him to parade with me so won't be joining again. Solitary steady slow pace with good music, here I come
Aaargh, running with kids, devastating! You'll get up to 10k no problem, but nice and steadily so you can maintain it. I know it's really boring that we're all telling you to take it steadily - but the reason is that we speak from bitter experience!
Not at all! I stopped getting injured when I started listening to you. Steady is good, my body loves it When I was galloping around the park and my knee and ankle flared up, the lesson was learned
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You'll get up to 10k no problem, but nice and steadily so you can maintain it. I know it's really boring that we're all telling you to take it steadily - but the reason is that we speak from bitter experience!
When I was galloping around the park and my knee and ankle flared up, the lesson was learned 
Plan? Sort of … Pace Judgement? Nah!
Found my pace 😁
Have I found my happy running pace? 
First 5K at benchmark pace since return to running
Race at your pace 50 mile challenge 
