Time to move it on

[Sofabeardave1969]

Hi all, I graduated for the second time last month(c25k)and have spent the last month running 5k 3 times a week. I want to run further now, do I slow my pace to run further??

I’m currently running 5.45-6.00 min kms.

Any advice very welcome 🙏🏻

[misswobble Graduate10]

I would 🙂

Just go steady! Increase by about 10% a week. If you get stuck don’t worry. Keep going and you’ll push through

Our very own Ju-Ju has a 10km plan that you can sign up for. It’s called 10 is The Magic Number. She talks about it in a little video 👍😃😣

[Bazza1234 Graduate10]

If you ran a 5K as fast as you could - basically almost to the point of throwing up at the finish -- what time do you think it would be? . Your current running pace is a little meaningless - because it could be your fast 5K pace or some other pace. Most amateur runners do run too fast for their "normal" runs.

[Nictwit]

It depends. Are you running 5k because at that point you can't run for any longer or just because it's a convenient route/distance? If the former then yes i think you'd need to slow down a bit to go for longer. If the latter then as Miss W says you can keep the pace and just increase distance by no more than 10% on one of your runs each week.

Come and join Ju-Jus plan, were only on week 1 😀

[Sofabeardave1969 in reply to Nictwit]

Thanks for that👍 will do.