5k to 10k in 5 weeks??

[Jenjogs]

Hi there. Just after some advice! I've recently graduated my 5k. Now I want to progress to the 10k. I was feeling overconfident last night and booked myself in for a 10k race in 5 weeks time...kinda scared now! Can anyone please recommend the best apps or training programmes which will get me there in around 5 weeks?

Thank you.

[Tasha99 Graduate10]

You could do ju-ju-‘s plan in the pinned posts. You could delete the two repeat weeks and that’ll take you down to 6. I started straight after graduating from c25k and got to 10k in under 3 weeks. Once you can do 5, it’s just having strength to plod on. Week 1 I did 6k, week 2 was 7.5 and then I did 10k the week after. Not ideal but I felt I was ok to do this. On the contrary it’s taken me longer to consolidate that distance. If you can get to 8-9k the week before race day, you should be fine. Don’t forget that it’s fine to walk a bit too! Good luck 👌🏽

[Jenjogs in reply to Tasha99]

Thank you for this. Where can I find Ju Ju's plan? X

[Tasha99 Graduate10 in reply to Jenjogs]

Go to the pinned posts 👌🏽I think the next group starts in a few days, if you want to do it like that.

[Irishprincess Graduate10]

It is do'able but you've not given yourself any wriggle room for life/injury etc.

You could just increase one run a week by 1K keeping the other two 1X5K and 1X intervals/hills/ 3K. The golden rule is not to increase your total weekly mileage by more than 10% and preferably less. Stretch after each run, take your rest days and cross train between runs. Run slowly on your long runs and don't go hell for leather on your fast ones.

If you feel any niggles then take heed early and rest an extra day/couple of days.

If you can get to 7K in training then I believe you can get to 10K on race day.

Good luck, enjoy the training and let us know how you get on.

[Jay66UK Graduate10]

I’d do a variant on Tasha’s...

1 - 4, 5, 6

2 - 4, 5, 7

3 - 4, 5, 8

4 - 4, 5, 9

5 - 4, 5, race

[DebJogsOn]

I'd say all the above is useful advice but only you will know how you feel as you start upping the distance. Pushing too hard might put you more at risk of injury. Better to complete your 10k race with a few intervals of walking than push to be ready and not get there at all.

Good luck and go carefully. 😊

[Ripcurlrana71 Graduate10]

I’m assuming you can run 5k comfortably? I used ju-ju’s plan and got to 10K in 5 weeks but did consolidate 5k for 2 weeks beforehand.

The longer runs are about strength and endurance. Injury is a concern if you start to jump up too quickly. I’ve consolidated 10K for about 4 weeks now but find I get a few niggles in my legs at 12k so have 2-3 days rest between each run.