How often do you run 10k?: I ran my second 10k... - Bridge to 10K

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How often do you run 10k?

BlondeAmbition72
BlondeAmbition72Graduate10

I ran my second 10k today (my first was last Sunday). I run 3 times a week so my question is how often do you run 10k? Is it too much to run that distance once a week, with two shorter runs on the other days? I have the Bath half marathon to look forward in March next year so I’m not in any rush to increase the distance just yet. Should I just consolidate the 10k for a few weeks then start to increase distance? Thanks in advance for any advice.

33 Replies
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Slow_Rob
Slow_RobGraduate10

I of do 1 longer run a week .. I then would do that for 2 or 3 weeks depending how it felt before increasing distance again ..

I also take an easier week or cut back week before increasing .. giving my body time to get used to the longer distance and to recover as well.

I know some training programs don't do that and of course it depends on the individual ..

March will soon come around 😀

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to Slow_Rob

Thanks Slow_Rob, what you’re doing sounds very sensible. Indeed March will come round too soon lol 😂

Ripcurlrana71
Ripcurlrana71Graduate10

Hi. I run a 10k once a week with 2 under 10K as my other two runs. I’ve upped my longer runs to 12k and 15k (only once each both with pic breaks!). This was done after a couple of 10K run weeks.

Depending how my legs feel after longer runs I increase my rest days in between runs too.

Good look with your HM 😊

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to Ripcurlrana71

Thanks for your reply Ripcurlrana71. That’s what I was thinking of doing so it’s good I wasn’t way off 👍...though I won’t be increasing my distance for a few weeks 😊

GoGo_JoJo
GoGo_JoJoModerator

It's up to you really... I did 9 runs so far this month and 6 were 10k or more.

There's lots of factors;

How long it takes your body to recover to be ready to go again

Time - do you have an hour plus to spare?

Are your legs/ knees up to it?

You need to make sure you're not pushing your body too hard but enough to progress.

Try once a week and see how it feels 👍😉

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to GoGo_JoJo

Yes I will do that GoGo_JoJo 👍. If I feel my joints are suffering as a result then I’ll reduce the frequency 👍😊

misswobble
misswobbleGraduate10

You could do say a 5 an 8 and a 10k one week

Then say a 3k a 5 and an 8k

You don’t need to do a 10k every week if you’re new to running

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to misswobble

That sounds like a great plan misswobble (love your name btw!). Thank you!! 😊

tony_a
tony_aGraduate10

I tend to do a couple of 5k runs mid week and then a longer run at the weekend. Roughly at 10-15k for the longer run right now but slowly working up. Sometimes I do an easier week to give the body a rest.

Not really working towards anything or following any plan so can’t advise there. I guess I’m probably heading towards half marathon distance at some point but not sure when.

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to tony_a

That sounds like a good plan. I can’t imagine running 15k right now but then again when I started C25K I struggled to run for 1 minute lol! 👍

tony_a
tony_aGraduate10 in reply to BlondeAmbition72

It’s amazing how the distance creeps up on you isn’t it 😀

I think the main thing is picking a routine that fits the time you have, and varying your pace and types of runs. I’m still struggling with the latter, I’m quite one paced and need to force myself to do intervals more 😭

FlickM3
FlickM3Graduate10

At the moment I seem to be doing 10-12k every 10ish days, with three to four 6-8ks in between them, along with other runs up to 6k. I’m running 3-5 times a week on average.

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to FlickM3

Wow! I can’t imagine running 5 times per week just yet. 3 times seems perfect for me right now. I need the rest days lol!!

FlickM3
FlickM3Graduate10 in reply to BlondeAmbition72

I’ve been running for getting on for a year so I’m finding I can do a bit more now 😊

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to FlickM3

Hopefully I can say the same!!

misswobble
misswobbleGraduate10 in reply to BlondeAmbition72

You sure do! Don’t overdo things 👍

linda9389
linda9389Moderator

I also have entered a HM in March. I was going to consolidate the 10k's until Oct when I was going to increase my long run each week. But then I decided to try the Great South Run on 21st Oct which is 10 miles - 16k.

I've only done about 5 10k's to date, but I'm now increasing by a km a week on my Saturday long run, with two 5k runs during the week. Hopefully I will get to 16k before the event and have a week or two for shorter 'resting' weeks. If that works out, I figure I can then take a few light weeks before starting to increase ready for the HM.

I have to say it's really sparked my interest again, just as ju-ju- did with the magic 10 plan. I was really excited and chuffed to get to 11k yesterday, just breaking new ground gives me a major boost :D :D :D

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to linda9389

Wow! Well done on entering the Great South Run!! It’s great to have something to aim for. I’ve done that with 5k and 10k, and longer term the half! 11k is a massive achievement so we’ll done. And good luck for 21st Oct!! 👍

linda9389
linda9389Moderator in reply to BlondeAmbition72

Thanks. And good luck to you too for the HM in March. I will follow your training and you can help spur me on 😀

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to linda9389

Good plan!! 😉👍

Sandraj39
Sandraj39Ambassador

My preferred plan is one long run a week so. When niggles allow, this would usually be a 10k or longer. However, if I am struggling with niggles (or my thyroid) then I will drop this to every two weeks. Also, I dropped my 10ks altogether during the heat as I just wasn't enjoying them😫 (am back on them now🙂) As for increasing your mileage, consolidation is always good and after that I think you increase when you feel ready, as long as you abide by the 10% rule which advises not to increase overall weekly distance by more than 10% a week. I ran the Bath half two years ago following on from a 10 mile event (Great South Run) the October before. The Bath half is fantastic - you will love it! I am hoping to run the Great South Run again this October and then another HM in the spring, although this time I am looking more locally at the Surrey Half. Good luck with your training.🙂

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to Sandraj39

Thank you. I am looking forward to the Bath Half - well done you on completing it. I’m not going to push things. I’ve gone from zero running to 10k in just over 4 months so I’m wary of overdoing things! Love it so much!!

Sandraj39
Sandraj39Ambassador in reply to BlondeAmbition72

You're doing fantastically already then!

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to Sandraj39

Thank you!! 😊

linda9389
linda9389Moderator in reply to Sandraj39

Ooh. Another friendly face at the GSR 😀. Any tips very welcome. I've booked myself an air bnb near the station. I simply can't imagine the logistics of over 16000 people in the one place. My only other event was a local 5k race for life so this feels like a very big and grown up step. 😂 I'm more than a little bit nervous .....

Sandraj39
Sandraj39Ambassador in reply to linda9389

It is a big race but fantastically well organised so doesn't feel overwhelming 😮 Here's a link to my old race report - I didn't do it last year due to a summer off with injury 🙁. Good luck with your training! 🏃🏽‍♀️😀

healthunlocked.com/couchto5...

linda9389
linda9389Moderator in reply to Sandraj39

Thanks for the link. A good read and very encouraging that you're going back. Super time too - I have put in a guestimate having never run that distance before, but it will be a lot, lot slower than yours (looking at last years results I would probably have been in the 14000 and something bracket out of 16000+ so there may be no jelly babies left by the time I get round!). Think I'll be going on my own too, so I may have to take an old sweatshirt I don't like and just throw it into the crowd - is that a done thing? :D :D :D

Sandraj39
Sandraj39Ambassador in reply to linda9389

I know when I did my HM in Bath we threw our hoodies to the side of the road and they collect them and take them to charity. I think the same thing is likely to happen at all the big races, so am sure that will be fine. I am not likely to run that time again this year - since my injury last summer I have been a bit slower...ho hum...10 miles is 10 miles, whatever pace we run!🙂👍

linda9389
linda9389Moderator in reply to Sandraj39

Ahh, that's really cool collecting stuff up for charity - maybe I should take a half decent one! Slower is better than still being on the IC, well done for getting back to it. 10 miles will be an amazing achievement for me, and I'm more than happy to do it slowly! In fact I will be happy to get there (and not bottle out) and ecstatic to finish it before they pack everything away :D :D :D

Mumpark
MumparkGraduate10

Hi BlondeAmbition

I have been wonderingthis as well.

I do 4 runs in a week the 4th is Parkrun on Saturdays.

I only reached my first 10K on 13th August and then didn't know what to do so I thought I would do 1 long run a week.Last week I did Monday 8K Wednesday 7K and Friday 4K.

This week Monday 10K then I'm doing Wednesday 8K Friday 5K.

And see how I go with this.

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to Mumpark

That sounds like a good plan Mumpark 👍. I need to have a schedule lol, I miss having Laura telling me what to do and also Ju-Ju’s plan to follow 😏😂..

BlondeAmbition72
BlondeAmbition72Graduate10 in reply to Mumpark

I like the idea of running 5k, 8k, 10k one week then 3k, 5k, 8k the next...I may do this for a few weeks and see how my body copes 👍

HuwC
HuwCGraduate10

I do a 5k park run, a 10k and then a slow long run a week. Currently up to 20k on the long run. The trick is to build up gradually.

A foam roller has helped iron out the odd niggle.

I started c25k in November, graduated January, and continue to build. I was doing 5k three times a week then added 10 per cent a week to one of the three. The. Two of the three and so on.

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