Hello all. I just realised I should probably post in here rather than in C25k!
I finally managed to crack 6km last week and set off last night to try and at least match it. I altered my route to take in a larger loop and I don't know what it was but when my app announced 5k in 27:22 I got an extra spring in my step and everything just felt good. Breathing was steady, legs felt strong, no aches or pains, so I kept going and ran past the end of my road and added another small loop.
As you can see, 7k came up in just under 40 minutes. I could have kept going a little longer, but I had to get home to see the X-Files
10k now seems to be within my grasp
Written by
MikeJones68
Graduate10
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Thanks Ted. I can see that it is possible now. I'll continue to do one or two 5k runs a week and then push for distance on the third, maybe adding half a km each time....... I would like to do a park run too.
I’m adding 1K on each long run Mike, what I did wrong last time was do 7K, 8K and 4K in the same week.....too much and ended up with a very inflamed ankle tendon!
This is something I'm going to have to be careful of. Maybe only one long run a week for now, with running every other day mostly. Having cracked 6k, it's tempting to push for 7, but maybe next week. I think I will do a short 20-30 minutes today.
Very wise. Im tired after yesterday, and yesterday was an effort after the 6k run two days before. That nice Mr Vassos Alexander says people like me who fall into group 4 (older, havent run for years and a previous break in a lower limb) need to take it slower with longer breaks to begin with.
That's fantastic Mike! Your journey has been great to read about, and your times keep on getting better! I'll be attempting 7K on Saturday, but I don't think it'll be under 40 minutes, I'll just aim for under 45!
You're running really quickly which is fantastic. But surely if you just slowed down a bit you could do 10k already? You make it sound like increasing from 5k was a struggle, but it's hard to understand why when you currently run so quickly.
Yes I guess learning different pacings is something that takes effort. Everything I have read suggests for longer distance you need to run at a much slower speed but I often struggle to slow it down. I have managed it though and when it works you feel like you can go on and on. You are quite a bit faster than me, hence why I figured you'd breeze 10k if you dropped down to something like 6.5m per k or the difference between a jog and a run maybe. It's clearly working for you at the faster pace though
That is awesome 😊 you are doing so well 😊 just do what feels confortable & i am sure your body will let you know if you are doing too much.i will have to start calling you Daddy Long Legs 😂🤣
Well done! You'll smash that 10k soon enough. Enjoy the journey
I struggle with pacing too - I don't feel as if I am going quickly but afterwards when I check my stats I realise that I do. However it is true that making real efforts to slow down, especially earlier in the run, pays dividends later when trying to extend the distance. I'm on the IC now with a slightly unhappy knee and I'm pretty sure it's from increasing distance at fast pace.
However I am a towering 5'5" when I stand tall... so my situation is a little different!
I always feel like I am going slowly but, like you, when I check the stats afterwards I can see that I'm pretty consistent from run to run. I'll definitely take on board the slower pace advice given here when I push the distance further.
Good pace Mike! When I learned how to drop my pace the longer runs came thick and fast. If you drop to a jog-all-day pace like 6:30 you'll smash 10k in no time. Do it it in +1km chunks though.
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I did it - I finished the race, 13.1 kilometres- can't quite believe it!
Getting Closer ! 
5K closer to COGH 😁🏃
A bad run - 45 min (5K)
