Start of a new journey

[FatBoyBaz]

Whew .. 10k seems a long way off

Morning all. I am a 5k runner looking for a bit of advice and the all important encouragement to try and get me running further. I am a regular Park runner , but would like to try and up the ante a bit . Any advice always appreciated . Thank you and have a great day

[Rancher18]

Hello and good for you for looking for another challenge!

There are others here far more qualified to help but from my own experience I have found the following worked well and kept me enjoying my running.

Change it up- as you up the individual run distance remember to ease back another day. So your weekly mileage is in check and you remind yourself this is fun with some shorter runs!

Pick a new route- if you’re lucky enough to have the choice really try to vary your runs, I found this was an easy way to increase my distance by simply picking new routes, you can always enjoy a walk home if you overestimated!

Inch it up- just like c25k make gradual changes and before you know it you’ll not notice the extra mms

Difficulty or Distance- if you’re upping the distance watch the difficulty (hills and terrain) try to be kind to yourself.

If you need a plan follow Jujus plan here, I went freestyle myself but the plan looks great if you need structure.

However it goes just keep on running and smiling😁

[FatBoyBaz in reply to Rancher18]

Thanks very much . As said I’m a no I e runner really , so all advice is very gratefully received. Will definitely try and take your sound advice e on board . Thanks once again

[Rancher18 in reply to FatBoyBaz]

You ARE a runner 😊

0-5k is way way harder than 5-10k.

[Wimborne in reply to FatBoyBaz]

You are so a runner !!!! 👍

[Mike_Bravo Graduate10]

If I was you Baz I would follow either Ju-Ju's plan or just add 10% on to your long run each week, but at least once a week in your 2 shorter runs, do interval runs to build your strength and/or speed.

Consider doing strength / flex exercises on rest days as well if you're not doing that already. I posted a suggested set that I did last week here: healthunlocked.com/strength... but there are lots of other things online generally and in the Strength and flex forum.

Hope this helped and I wish you all the best with your journey to 10k!

[Millsie-J]

Maybe think about consolidating your C25k graduation by running at least 30 mins, 3 x a week for a few weeks. There is also the 5k+ podcasts that you might find useful here:

nhs.uk/live-well/exercise/c...

Enjoy!