5k to 10k

[Martin_Rose]

Hi all, I completed C25k two weeks ago and am doing 5_5.5k three times a week, I am hoping to build up to 10k. Any advice would be very welcome. Thanks Martin

[damienair Administrator]

Hi. I’m not following any plan. I have been running 5K 3 times a week since June. I started extending one run per week. I’m at 7k at the moment. Tomorrow I will go for 8K. Hoping to be at 10K by end of October.

[Martin_Rose in reply to damienair]

Thanks, did you extend from 5k to 6k, then 6k to 7k, if so how quickly did you extend the run?

[damienair Administrator in reply to Martin_Rose]

Yes. I ran 2 x 5k runs and extended 1 from 5k to 6k. The following week I did the same, 2 x 5k runs and extended 1 run from 6K to 7k. I run 3 days a week. Tomorrow I will extend my 7k run to 8k.

[Martin_Rose in reply to damienair]

I think this looks perfect for me, thank you for this mate.

[KimLoulou Graduate10 in reply to damienair]

That's basically what I did just ran a little further each time.

[Millsie-J]

I consolidated with a mix of 5k once a week, interval runs, speed runs, hills etc. I really noticed the increase in stamina.

I then started the Sami Murphy B2 10k programme but found three long runs a week was too much for me.

So i continued with a 30 mins speed or hill run, a interval or fartlek run....., often I used week 2 of c25k but run fast/ run steady.... thats pretty hard going I found. Then one run a week I extended but kept within the 10% rule.

I really enjoyed the freedom of doing what worked for me. Once i had run 8k I knew I could run 10k...... so did it the following week. 10 days later I did my first 10k event just before my 60th birthday.

I still mix my runs, i also mix up my routes . Occasionally I also treat myself to a flat riverside run..... its hills every where else locally (which means I decided to embrace hills early on).

Whatever you do make sure its enjoyable 😀🏃🏻🏃🏻‍♀️

[Martin_Rose in reply to Millsie-J]

Thank you.

[Bluerockdragon Graduate10 in reply to Millsie-J]

I wouldn't mind a hill every now and then

[Millsie-J in reply to Bluerockdragon]

You can happily have a few of mine 😆😆😆

[Oldfloss Administrator 60minGraduate]

Hey you!

Here you are.. welcome

There is lots to think about eh?

Me.... different things a bit like Millsie-J .......then I did C25K + podcasts and then... up to 7K... then up to 10K.... using Sami Murphy

I have to say, I just let it evolve And yes, you have guessed it... slow and steady!

[Martin_Rose in reply to Oldfloss]

Thanks Oldfloss, this is definitely going to be slow and steady.

[Razouski]

I consolidated my 5k distance for a couple of months and included hills and intervals. I then used Sami Murphy Bridge to 10k as a structured programme. Not quite Laura but real music.

It took me a while as I had an Achilles injury from trying to do to much too soon. But now enjoy running 10k or more. 🤓

[Martin_Rose in reply to Razouski]

Thanks, that's a great achievement getting past 10k.

[Bluerockdragon Graduate10]

I consolidated too. I did a variety of 5km runs, speed/interval runs and 40 min runs for about 8 or 9 months. During that time I read a lot about running, practiced my breathing, worked out how to drink out of a water bottle without stopping, developed strategies for running up hills (gentle inclines to those not in Norfolk) and generally enjoyed myself. Then, somehow, I ended up getting subscribed to this forum this early this summer and the rest is history.

I started with Sami Murphy B210k but ditched her (sorry) for my own '80s rock music. I did use her programme though. I found the programme challenging but I wasn't managing to get out running regularly and it took me a longer than 6 weeks to complete.

Good luck with whatever you decide to do

[Martin_Rose in reply to Bluerockdragon]

Thank you.

[Millsie-J]

ju-ju- did a programme that i linked into with mine, I think it is in the pinned posts but might be on c25k forum pinned.

[ju-ju- Graduate10]

Well done! My suggestion is to increase your long run by 10% a week, a 5k and consider intervals ( try the Speed podcast) or some hill reps...

[C25KKate Graduate10]

Hi. I graduated from c25k a few months ago. I’ve been doing 2x5k runs a week and following the Sami Murphy podcast for the third, but it’s quite challenging! Let me know what you decide to do and how you get on.

[Martin_Rose in reply to C25KKate]

Thanks Kate, will do.