What’s next???

[NickyR1982]

Close to finishing couch to 5k and running it under 30 minutes now. Want to build distance. What do people suggest?? Thanks x

[pinkaardvark Graduate10]

When you get to 5k, don't stop.

More seriously though, you seem to have good pace. So you can trade off some of that to help you run longer. Endurance running requires the development of differing paces, you need to learn to run a bit slower to give yourself the endurance to run further. For now though simply try to keep going a bit further and then assess how it feels. If you are shattered running 6k then drop the pace down a bit. Follow the 10% rule and up your long run a bit every week until you get to where you want to be.

[NickyR1982 Graduate10 in reply to pinkaardvark]

Thank u, I should have put in that I have run 7k in week 8 run 2 cause I felt like I could. I’m just keen not to hurt myself so did the normal 5k this morning which I run about 15 seconds per km quicker. So simply add 10% to one of my 3 weekly runs? And start a bit slower to go further?

[pinkaardvark Graduate10 in reply to NickyR1982]

Have a look at ju-ju's bridge to 10k plan. Start yourself off at week 3 or 4, whichever one has 7k as the long run and go from there. You'll be at 10k before you know it I reckon. You'll note each week has a run that is less than 5k, these shorter runs can ge good for doing interval runs and or playing with pacing. But basically try for a speedy run, a normal 5k pace run and a slower but longer run in the week.

[NickyR1982 Graduate10 in reply to pinkaardvark]

Thank u 😀😀😀😀that’s brilliant

[MikeJones68 Graduate10]

Go with Ju-Ju

[NickyR1982 Graduate10 in reply to MikeJones68]

How do I access the plan? 😀

[MikeJones68 Graduate10 in reply to NickyR1982]

Week 1 is here - healthunlocked.com/bridgeto...

[NickyR1982 Graduate10 in reply to MikeJones68]

Thank you 👍

[Colinsmith]

I just went for adding 10% extra to my long run every week, and a Parkrun every Saturday for speed. I’m sure Ju-ju’s plan is great if you want a more structured approach though.

I’ve been focusing on 10k but time to push on to half marathon (no further than that!) now I think by adding 10% as and when I can.