W11R3

[clairer6873]

Completed week 11 today, which for me was 15mins running🏃‍♀️, 1min walking🚶🏻‍♀️ x3

I definitely find it much easier running while listening to music🎧, it massively helps block out my own head telling me to stop running (even though my body feels fine & no problems breathing!) 🤯

I'm really happy with my result/time. However I'm wondering if I'll be able to keep this pace up for the full 10k. Should the time per km increase the more km's you do? My best 5k run averaged at 5.53min/km and I'm averaging 6min/km at 8k, so not much difference?

[backintime Graduate10]

Sounds like you did great.

Are you following a programme ?

[clairer6873 Graduate10 in reply to backintime]

Thank you! Yes I've downloaded an app for carrying on the c25k. It takes you to 10k and then from there to half marathon! 🏃‍♀️

[backintime Graduate10 in reply to clairer6873]

What's it called ?

[clairer6873 Graduate10 in reply to backintime]

It's called 'Couch to 10k running trainer' it isn't one that was advised/recommended, it's just one that I've found 😊

[UnfitNoMore Graduate10]

In theory a 30 minute 5k runner would complete 10k in about 62, so there is a slight decrease in pace when you go up a distance. Check here pace-calculator.com/race-pa... for a good estimate.

Of course as a newish runner you’re also likely to get faster over 5k, so the predictor may not be as accurate as it would be for someone who’s been running for years.

Great job on that run.

[clairer6873 Graduate10 in reply to UnfitNoMore]

Ahh ok thanks for that. I think I just need to get to 10k then work on speed once I get there, but I've just got it in my head that I need to keep up the 6min/km pace! 🏃‍♀️

[UnfitNoMore Graduate10 in reply to clairer6873]

I was always trained to work on pace or distance, never both. So we can go shorter than our endurance level and push a little, or we can go longer and take it easy. The long run on your cycle should be the slowest, and extending that run allows your regular distance to become faster. At top level a 5000m/5k runner will have a long run 3/4 times race distance... for us mere mortals, any 5k runner will improve by running 10k, and a 10k runner by running 15. Even the elites take their long runs easy... until you get to the marathon runners of course.