10k to 15k

[Pubcarking]

I am at 10k now which I find amazing that in 5 months I have gone from nothing to running that distance, however I need challenged constantly and looking at moving up another 5k after a bit more consolidation.

Anyone have a training plan or advice on this?

[Coddfish Graduate10]

Hi, I trained for the Great South Run (10 miles, so 16k) in 2017, and will do so again this year. I worked on the basis of doing 2 or 3 runs a week. 1 a long run, 1 5k (parkrun), and the 3rd (on weeks I could fit it in) something shorter and more technical (such as intervals, or running at tempo speed, or hills). For the long run, I would increase the distance every 2 to 3 weeks in steps of 2k. For the long run in the first week of each new distance set I would run the distance in short intervals (e.g doing 14k as 7 x 2k interspersed with 2 minute walks). 2nd week I would run it in longer intervals (e.g 14k as 5k run, 2 minute walk, 5k run, 2 minute walk, 4K run). Third week would either consolidate into a continuous run at or close to the distance, or would move up 2k depending on how it had been going. It’s also important to combine with strength work for glutei, quads etc. So for me that’s 2 or 3 sessions in the gym plus some swimming.