Moving beyond 10k

[ranjo]

I graduated from c25k last summer and finally ran my first 10k in December. Since then, 10k has been my long run distance every weekend, and it's not always easy. About half the time, I end up walking .5k - 1k of the distance, and except for a handful of times, I really have to push myself to finish that last km.

I run every other day: one speed workout, one long run, and 5ks the rest of the time. I'm pretty slow (my pb 10k is 72 minutes), but my times have been consistently improving every month.

There's a local half marathon I'd really like to enter this fall, but I'm concerned about whether or not that's even possible at this point. After I ran my first 5k, it wasn't that difficult to increase my distance a little bit every week until I got to 10. Now that I'm at 10k, though, any increase feels like it would be a huge struggle. I'm not sure what the problem is--it's probably largely in my head--but any advice on how to improve (or not to worry about it and stick with 10k for now) would be so helpful!

[pinkaardvark Graduate10]

I'd stick with the 10k until you can run it strongly and confidently and if that means going back to the point where you can run confidently and strongly and setting that as your base then do that. But it really depends what you want from your running and noone can really give you that answer apart from their own perspective. So for me I feel it's important to run cleanly and with something in reserve, I try to improve on pace but if i'm knackered at the end or need to consider walking then that's a pretty big signal that i'm not fit enough for that pace/distance YET. I don't see the point in trying to run further if it's on shakey foundations as I feel that's a sure fire way to put yourself off running.

[ranjo Graduate10 in reply to pinkaardvark]

Thanks for the reply! I mostly agree, and I probably should ease up a bit. But what's niggling me is that the 5k, which is now a natural, easy distance for me, only got significantly easier/faster once I was doing longer runs as well. I wonder if tapering off will make it that much harder to be comfortable at a longer distance.

I never regret having run afterwards, so I'm still not put off!

[pinkaardvark Graduate10 in reply to ranjo]

Cool if 10k is the issue. Do 4 7.5 and 9 in the week. Repeat for a few weeks until they feel strong. Push yourself in the 4k ie speed, hill repeats or intervals. Make the 7.5 a bit pacier than your 10k speed and then own the 9k for a bit. On days you feel strong, push through to 10k but if you stop at 9 then that's a win.

[AnnieW55]

I know you say you are not speedy but you could slow down on your long run - distances aren't generally meant to be done at speed in training. You could also start to increase your long run of 10k by 10% of your total weekly distance. But I also think you could take an extra day off after the long run to help with recovery. Training programmes generally scale back every few weeks to give your body and legs a bit of recovery time. I'm sure you will be at the start line for your half as there is plenty of time. My Asics and the like have 12-16 (or as long as you want) training plans so your "do it yourself" method 😀 Should work ok.

[ju-ju- Graduate10]

A couple of things to think about..... have a rest week every 4 weeks ago as any routine needs a break. Secondly as you increase from the 10k find some new routes, it’s often a mental thing to go further. Then you could also break up your walk breaks accordingly ( as this style seems to suit you). For example on a 12k you could have a walk break at 4 and 8k. And for each increase remember to stick to the 10% rule both for the run and your weekly mileage. Lastly well done you are doing brilliantly.