Building up the distance

[Beachcomber66]

I have moved on a little bit after completing the couch to 5k a few weeks ago. I now run 5k plus a bit (about 3.3 miles in total) every time and have managed to get my best 5k time down to 35:17 which I appreciate is still on the slow side. I am wondering whether that is sufficient basis for starting a move up to 10k in stages? The two 5k runs per week followed by an an increasingly longer run seems to be one approach but I have also read about using a run/walk approach for the whole distance. As an aged mid sixties silver runner I am approaching speed/distance fairly conservatively, which is probably why I am now avoiding injuries/strains and never get a stitch. So whatever I do it will be gradual! Any thoughts about a cunning plan would be welcome.

[Dexy5 Graduate10]

Hello Beachcomber66, I am a 60 year old doing juju’s plan, having graduated c25k in May. I’ve got to W3 so far which means I need to run 7k tomorrow. But if I think the 1k jump is too far I will increase in 500m steps. Many of the people of all ages that I graduated with are already running 10k. I chose this plan because it’s success and because I didn’t want to go on a plan which included walking again having reached 5k of running. Good luck with whatever plan you choose.

[Beachcomber66 Graduate10 in reply to Dexy5]

I am with you on the walking element. It feels like going backwards. I will look up Ju Ju’s plan. Thanks.

[Dexy5 Graduate10 in reply to Beachcomber66]

You can join it anytime when it suits you. Good luck

[misswobble Graduate10]

The stepping stones podcasts are ace! Do those and Ju Ju Then comes Sami Murphy kick ass Bridge to 10k podcasts All excellent training

Speed wise, you have to put plenty of slow running on your legs and build up your core and upper body before you can be faster, don’t get ahead of yourself. Just take your time 😃💪👍. Stepping stones brings in fast slow elements which get your legs guessing. Great stuff 😃

Have fun 👍👍

[Beachcomber66 Graduate10 in reply to misswobble]

Thanks. I am too progress orientated and poor at consolidation! I found stepping stones a bit quick at 160spm, which I guess means I need to put more miles into my legs and keep up the between run exercise. I did my fastest run after an hour’s swimming so might be a message there!

[misswobble Graduate10 in reply to Beachcomber66]

Just don’t do too much to soon. Fast running before your legs are ready will get you hurt.

As you say, slower runs with cross training. Don’t give up on the Stepping Stones. The first one has slow bits in it If you do them you'll be getting valuable practice 💪👍😃

[ju-ju- Graduate10]

Well done on your achievements and that time is good!!! I think your plan to run/ walk sounds ideal. Lots of us do this, and I find it really beneficial on longer runs just to get the heart rate down and enjoy the scenery too!!! It is also good to have the 5k runs where you can do the whole thing but longer distances it really helps to break it up.

[Beachcomber66 Graduate10 in reply to ju-ju-]

Thanks Ju Ju. Have downloaded your plan and will play it by ear. I think I will end up having to walk on some of the longer distances whether I want to or not! Keeping up the 5ks is important too; about reassurance that I am not losing past achievement. Great that there are so many nice helpful people about 😊