5K to 10K for Seniors

[stodgman]

Hi folks, I am a brand new senior runner who just finished the RunForGod C25K program. I ran a respectable 5K time of 29:02 but slowed to a fast walk during the run a few times to recover.

I love the advice here for consolidating my gains as I begin to work on moving to a 10K. I grabbed Ju-Ju's Bridge to 10K as well as a 5K to 10K app by Active.

My question has to do with adjustments that might make sense to any program for a runner in their 60's. The body does not quite respond the same as a younger one nor does it round into shape nearly as quickly and easily.

Should I run more often? Should I stretch the # of weeks? Other?

[Granspeed Graduate10]

I’m an older runner - older than you, indeed! - and I’ve found it good to work for extending time gradually, which naturally develops stamina, and letting pace take care of itself. I’ve been injury free & enjoying every run (bar those with rain & headwind, I must admit). All the advice on here is never to run on consecutive days and if muscles don’t feel fully recovered, take an extra rest day. That’s worked well for me. 😄 Enjoy your running.

[lexi6 Graduate10]

I’m also in my 60’s and graduated B210 last month. I knew running an actual 10k would take me a while so I started doing core strength exercises (planks etc) and taking an extra days rest in between if needed. I do stretches every day but always straight after my run. Always take your rest days though, otherwise you will get injured. Have fun.

[cheekychipmunks Graduate10]

I’m “only” 55, but I compare myself to my naturally talented running daughter who springs along like a gazelle with virtually no effort. I simply can’t do that, and my best 5k has been 36.38. But I’m in no hurry to get faster quicker. I’ve been running for 9 months and run up to 10k regularly - and more importantly I’ve remained injury free. 😀

It’s all common sense, so observing rest days and upping distance gradually will certainly help. Also make sure your trainers are adequate and maybe get a gait analysis if you haven’t already.

Have fun! 😀

[Dexy5 Graduate10]

We are all at different levels of fitness, whatever our age. As an over 60, I followed juju’s plan, and apart from time out after a fall, I was able to follow it exactly. But some people added 500m to the long run each week instead. The most important thing for me is take one or two rest days between runs, and slow down on the long runs. Listening to your body and your breathing is vital. Forget about speed and just concentrate on distance. It was after I started towards 10k that my blood pressure reduced to normal and I was removed from medication so I can definitely recommend it.

Happy running

[grumpyoldgirl]

Another "veteran" runner here, in age rather than experience 😁 I've been keeping to 5k distance since graduating c25k due to injured foot, and like others, I tend to increase the gaps between running days if I feel like my body needs an extra recovery day. Soon as I'm over this blasted virus, I'll be trying to reach 10k. I won't be rushing. I also do Pilates, a strong core really helps to protect my back, and the stretches help protect everything else. Good luck 😊

[Knittingrunner Graduate10]

I’m the wrong end of the 60s. I completed Ju jus plan on minutes and it worked for me. I’m injury free and have started the plan again but any adding 0.5k every other week so my body slowly gets used to the distance.This month coming I will get to 8k.

As I’ve increased the distance one run a week my Parkrun Pb have continued to improve. I think the advice to listen to to your body stretch and do strength exercise (I do these at least twice a week) is the best advice. Good luck.

[Gwenllian1 Graduate10]

I'm 64 and graduated a few weeks ago. I haven't actually run 5k yet in my 30 minutes but I'm getting there! I was very slow but am gently speeding up! What works for me is accepting that it takes a bit longer than when I was younger for things to settle in my body if you know what I mean. I never miss a rest day but I try never to miss a run. Just really letting these new habits bed in is the best way for me. And eating well!

[misswobble Graduate10]

Honour the rest day, build your running legs slowly 💪👍😃

Have fun 😃

[Elfe5 60minGraduate]

Hi, I’m soon to be 60 ( & another person waiting for a “blasted virus“ to go away before I can start using all this good advice again 😡!) I heartily agree with the above. 😀

A helpful tip I picked up from our dr was to use cycling and/ or knee exercises to keep knees strong - apparently as we get older tendons, ligaments etc are not so tight & knees don’t like to be wiggled sideways.

Happy running! 😃

[Hidden]

I'm 55 and I got to 10km by increasing the distance by 0.5 km per week. So I got there more slowly. I'm now doing Pilates which I love and core strength classes which involve weights. I always stretch after running and sometimes take more than 1 rest day if I need to. I am finding that my knees are aching (because of the squats and lunges) so I am only running twice a week - one long run and one 5km. I plan to stop running road races and run only on forest and riverside tracks. I'll also try to squat better

Love to see all these mature runners talking about their experiences. Aren't we fantastic?

[JonathanP Graduate10]

Not much to add to what other 'senior' VRBs have said but as a spring chicken of 63😀 I agree with rest days, warm ups, pre and post stretches, and listening to your body when increasing distance. Starting c25k to reaching 10k took me about 6 months but you will find what is right for you. Happy running !

[martinhermanus]

I have a heart rate watch so can check my heart rate to see if my heart rate during the night was higher than normal. This works very well. Long and slow is important. Also getting older 55 ... I found that I need to run / walk 4 to 5 times a week to get fit. A varied program, long run, tempo, core strengthening and hills must be part of the training mix. For the first year I made no progress ...