I’ve been lurking here since I graduated C25k in June, but this my first post.
I’ve kept up the running, 250k and 22 Parkruns since I graduated, but also had an injury which stopped me consolidating too much. I’m now back on the case, and am getting tempted by a local 10k in April. Trouble is, I’m not sure I am up to the extra distance, and wonder if I should stick to trying to improve my 5k times. Any advice? (Current PB for 5k is around 33 mins, but yesterday only managed a slow 36 mins.)
Thnx
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SueKen
Graduate10
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If you're comfortable with 5k and have been running since you graduated in June, then even allowing for time off with injury then 10k should be doable in April.
Follow a plan (JuicyJu's being a good example) and be careful not to overdo things.
You'll probably find that your 5k time comes down once you are confident at running further, so you could find yourself hitting both targets
(PS one problem with parkruns is that once you know you can "get round", they can get you trying for a pb every week, which is not the best mindset as this isn't achievable in the long term)
Absolutely go for it, you are perfectly placed to achieve it. It was only by actually signing up for a 10k that I summoned the gumption to get off my a**e and push myself a bit. Someone on here once said, if you can run 5k you can certainly run 10k, and it's true; also, you don't have to follow a strict plan as such (I'm terrible with plans and programmes), just gradually increase your weekly distance by about 10%. And remember to slow down! Honestly, I went from eternally plodding 5ks to running 10k in about 4 or 5 weeks, completely surprising myself; I know everyone says it, but if I can you can!
You have done a lot of good basic groundwork, so moving up to 10k will probably be much easier than you expect.
The simplest way is to increase one run per week by no more than 10% of your weekly total mileage, which at the briefest, means you can get to 10k in about 4 weeks.
You might want to increase more gently, which is fine or use Ju-ju's 10k plan or another one. Whichever you choose, any run that is increasing your distance should be at an easy pace.
You will probably find that your 5k time comes down as you increase to 10k for your long run.
10k is my favourite distance because it requires no special preparation fuelling or hydration, but is long enough to cover some real ground.
Go for it! I graduated 5k in early September and following Ju-Ju's plan did my first 10k run in November. I've run 10k once a week almost every Saturday since. I take it slower than my 5k though...in theory. 😉 Keep us posted with your progress and have fun! 😀
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