Trying to reach 10K

[Rsooze]

Hi all, I’ve graduated from C25K about seven weeks ago and I’m trying to run further. I’m just fumbling along on my own really, not knowing what I’m doing🙄🤣. So ... to be able to run further do I need to do strength training? And ..... help where would I start? My longest run is 6.7K and it took me 46 mins!! 🙈slow but sure! Bearing in mind I couldn’t run a minute in January lol!

[damienair Administrator]

Don’t be in any hurry to get to 10K. Just relax and enjoy running 5K 3 x times per week. It takes time to build up running legs. Just do what your doing for 2-3 months. When I was increasing distance I just added 500 meters onto one of my runs each week. I slowly built up to 10K that way.

Damien

[Rsooze in reply to damienair]

Thank you damienair! That’s what I’m doing at the mo! I’m a bit of an old girl too! 🙄 🤣🤣 57 next! Thank you for the advice much appreciated.

[damienair Administrator in reply to Rsooze]

Running is an amazing sport and is so personal to each of us. We all have different goals, different shapes and sizes. And different ages. I love that anyone can run at any age, and running will make you feel and look younger. So at 57 your only a baby.

[Katiepops Graduate10 in reply to Rsooze]

Oi! Not so much of the ‘old girl’ stuff! I’m 58 next birthday.

You’ve done brilliantly getting up to 6.7k in only 6 months. Consolidate and then start on Ju-Ju’s plan. Like c25k it works, guiding you up to 10 gradually.

After 10k.....what next?😂😂

[Rsooze in reply to Katiepops]

😂 katiepops! That’s what I’ve done, can’t wait to start 😘

[AlMorr Ambassador Graduate10 in reply to Katiepops]

Old girls at 58!!?? there are many old boys in their 60's and 70's who have begun and graduated from C25K

[Escargot in reply to Rsooze]

P.S. I’m 65 years young & have just learnt to run for the very first time in my life 🙋🏻‍♀️

[Dexy5 Graduate10 in reply to Escargot]

Well done and love your name.

[UnfitNoMore Graduate10]

Great job. Some strength and flexibility training will help the running and also lower the injury risk... check out the NHS strength and flex programme, no equipment required. As with the running, start small and build up slowly.

Your long run should be your slowest... so as we increase distance and train for events and/or new distances that’s the one run where just covering the distance should be the only aim.

5 months since January... 1 minute was impossible, now 46 times longer than that is in the bag... I’d say that’s awesome.

[Rsooze in reply to UnfitNoMore]

That’s fab thank you so much for your advice 👍🏻

[cheekychipmunks Graduate10]

As everyone has already said, don’t feel obliged to rush to 10k. Get there at your pace, in your own time. The Magic 10 is a fabulous plan which you join in and train along with other VRBs. I did it - 4 times I think! 😅😅

[ArthurJG Graduate10]

46 mins for 6.7 k is 7 minutes per km. That’s not particularly slow. It corresponds to a 35 minute 5k. Speed doesn’t matter unless you decide you want it to, but 7 mins per k for your longest run is not slow.

[Rsooze in reply to ArthurJG]

Thankyou ArthurjG as I run on my own I’ve not got anything to compare it to! So thank so much! I have started parkrun and love it 😍

[telford_mike Graduate10]

Do the Ju-Ju plan. It worked well for me, and it only takes a few weeks. Time doesn’t matter (though you'll soon be chasing PBs like the rest of us). Good luck!

[CandyCool Graduate10]

Hi Rsooze. I run on my own as well and agree difficult to compare ! I used the JuJu plan and did my first 10K a couple of weeks ago. Rosabi is just starting a new group for 10K do join it as it really helps. I’m about to start a HM plan but think I may need to find a running mate!! 🤩

[Rsooze in reply to CandyCool]

Wow well done you!! I have joined ju ju on the next one! 🙈

[Rubinstar Graduate10]

Well done, as it is really hard to increase distance, the key is doing it slowly.

I did C25K from Feb this year and then as I had a 10K to do June 2nd, I followed jujus magic plan.

However... life threw me some curve balls, like a sick bug that stopped

Me for 2 weeks and so I really didn’t get all the runs in I needed, so although I achieved 10K twice😍 I really didn’t find it too pleasant!

So I shall be back to consolidating my 5k and then I’ll do the magic plan again as I do like the structure it gives you.

And this time I’ll have no race to do so no pressure!

I think gym work would be the next thing I’d try, so strengthening work might really help too.

[Dexy5 Graduate10 in reply to Rubinstar]

It’s great repeating the magic plan, even more enjoyable the 2nd time round.

[Oggy2401 Graduate10]

Definitely do Ju-jus pkan. It worked for me and i could fit it around my irregular shift pattern too. Good luck in your running x

[Setters Graduate10]

I got to 10k by increasing one run a week by 5 mins, got to 9k one day and thought I feel ok, it’s only another k just do it and did! Wasn’t fast 1:17, now doing the same to get to 10 miles, no target date in mind just see how it goes . I tried speed intervals yesterday and hated it, so decided that I’m not built for speed, so it will have to be distance!

[James2529]

Hi Rsooze, congrats on passing the program, thats a fantastic achievement!

A word of warning: I passed the C25k about 2 years ago and then tried to increase to 10k. Stupidly, I tried to do too much too soon and got shinsplints that have never really recovered. I haven't been able to run since then.

Please don't let that discourage you though. Never increase your run distance and/or running time by more than 5-10% a week so that your body can adapt to it. If you follow that advice you should be fine.

[Rsooze in reply to James2529]

Thankyou for the advice James 😚

[Jelly-bean16 Graduate10]

There was a post a few days ago- Someone on the site asking for who wants to do the Juju plan (or whatever it’s called) scroll back through and maybe worth signing up to that??

[HuwC Graduate10]

I found adding 10% a week the best way to 10k. I also used the podcasts back to back, like week 9 with week 7, then week 9 with week 8 and ran through the warm down warm up in between - but still did a proper warm up warm down.

So week 10 do the week9 pod cast and then run through the week 9 warm down and warm down through the week 7 warm up.

Week 11 run through both the week 9 run down and the week 7 warm up, the warm down through the first part of the week 7 run. And so on.

I’m now up to a half marathon after starting last November, and at times I didn’t think I would ever get to 10k, or 10 miles.

I would say your pace is perfect for the long runs. I try for speed for the weekly park run, and organised races.

[Abaggs Graduate10]

Take your time with the consolidation and build on some strength training, try some intervals. I was in a rush to get to 10k and started juju's plan a few weeks after graduating and it went well (although really hard work!) until the 10k run and then was on the injury couch the next day! I damaged my ankle and was out for a few weeks! I now realise l should have consolidated more and done the strength training!

I have recently completed the plan for the 2nd time it was much better! Everyone is different, but just thought I'd give you my story.

😊🏃 Good luck 👍