What’s a good pace to run at, when going from 5K to 10K Training?

[futurefit]

Today I ran my longest run yet, 6km but really took my time and averaged 1km=8mins. I can do a 5K in 35 mins but today I took my time and finished feeling great and like I could have gone further but is there an ideal pace to set when training for longer distances? Not sure if I went too slow or is it good to slow down this much for running longer distances? Also is it a good plan to add 1km each week to one of my three weekly runs to aim for a 10K one day? Thank you!

[jaybrass73]

My advice would be don’t worry about pace - make it comfortable for you - no two runners are the same. 5K in 35m is good!! I’m on the same journey (5-10K) and have gradually increased pace (but haven’t intended to) - I’m thinking it’ll sort itself eventually! Good luck!!

[futurefit in reply to jaybrass73]

That’s great advice thank you and all the best with your journey to 10K!

[AlMorr Ambassador Graduate10]

I would think that the pace you went at today was just about correct, if you are looking for speed and stamina, try the Stepping stone podcasts with Laura, there are three, a Leasurly 30 minute run, a speed one and a stamina run, the speed one is around 16 minutes varying from 150 to 165 steps a minute, the Stamina podcast is a 35 minutes run, I ran that this morning, it's about 4.5k in distance once you have ran it a various paces, 158 to 165 steps a minute.

[futurefit in reply to AlMorr]

Thank you AlMorr! I will check that out! Very helpful!!

[Oldfloss Administrator Graduate10]

A good pace is simply, what is comfortable for you... the , easy conversational pace , that guided us through C25K...the longer the runs.. the more stamina you need.. and to make sure you have that little bit left in the tank

Just run this in an enjoyable way, the legs do find their happy pace... let them

[futurefit in reply to Oldfloss]

Thank you for this sound advice! Really appreciate it 👍😊

[UpTheStanley Graduate10]

My average pace crossing the bridge went from 5’00”/k for 5k to around 5’30” for 10. So I reckon you’ll be OK around 7’45” eventually, but don’t push it early on, the chances of a niggly muscle or tendon are quite high at this stage - now how do I know that? ☹️

[Ang33333]

If I'm running more than 5k I take it slowly, like when I started running. I think pace for me increases when I don't think about it! I just run so I'm not out of breath and enjoy the scenery! Love it!

[Beachcomber66 Graduate10]

I went super slow for my first attempts at increasing distance. I was determined to finish each run and had no idea how quickly a then 66 year old was supposed to be able to move! Looking back I did an 8k last October at an ultra cautious pace of 8:54...I covered the same distance today at a pace of 7:09. The improvement is in part due to fitness/leg strength and in large measure down to confidence. My best 5k pace is about 6:20. Adopting a pattern of three runs per week, one short, one about 5k and a longer run(essentially ju-ju's plan), and running intervals on the short run have made a big difference. Daily leg strengthening exercise were also a big help in avoiding injury (for the most part). Jaybrass's gradual build up sounds about right to me.👍

[futurefit in reply to Beachcomber66]

This is very helpful thank you! 👍

[Bluebirdrunner Graduate10]

A nice way to get to 10k is using Ju Ju's 10 is the Magic number plan...

This has three different length runs a week a shorter one, one that is always 5k and one that gets longer each week...

You can do the three runs of the week in any order...

Hers is the link to Week 1 for you to check out...

healthunlocked.com/bridgeto...

Good luck! 😊x

[futurefit in reply to Bluebirdrunner]

Yes I think this sounds great and hope to start it this month. Thank you!

[pogol]

That’s like saying what’s the best colour shirt to wear when running!! There’s no answer as it’s all subjective- just moving more quickly than walking is my goal 10k in 70 mins is my pace just now I am just grateful I can run that far for that amount of time without collapsing in a heap- enjoy your run

[Agelesslass Graduate10]

It’s a very individual thing, personally I need a 5k to warm up and get going, you find your own natural pace without exhausting yourself, it’s distance for me rather than time. Good luck