First steps beyond 5k

[iain-strachan]

So having done a few Parkruns and the NHS C25K+ podcasts, I decided to just step it up a little beyond 5k.

I spent some time on onthegomap.com which is rather better for planning than the Google Maps measurement tool (though a little idiosyncratic). I worked out a circuit that was 5.68km in length so just over 10% longer. I went out after dark (which I kind of like doing).

I think it was the most enjoyable run I've done so far! I took it at a pretty relaxed pace, and completed the 5.68 in 43 minutes, and didn't get out of breath at all. Could I have continued to 6k? Hell, yes! I didn't really want to stop when I got back home.

The Spotify Runner's Club 160 bpm playlist seemed to power me through with a large number of classic songs - the best probably from the feel good factor being In the Mood by Glenn Miller. Also "I'm a believer" and "Paint it Black" were great to chug along to.

I'm not sure if I'll do the running plan, rather than just gradually increase the distance. I've already got a 6.2 km circuit worked out as a slight amendment to tonight's run. But I might just repeat this one first.

[AlMorr Ambassador Graduate10]

You are doing very well indeed, try Ju Ju's Magic Bridge 210K podcasts, there other 10K podcasts too, however, they say Ju Ju's one is the best.

[iain-strachan Graduate10 in reply to AlMorr]

Can you give me a link to JuJu's podcasts? I've seen the plan, but if there is a Laura style podcast that sounds good.

Although ... to be honest, though I loved C25K and Laura's "plus" podcasts, I found it refreshing to listen to motivating music, and focus on the distance covered/distance remaining as opposed to time done/time left.

[grumpyoldgirl in reply to iain-strachan]

No podcasts, but a plan you can print out and keep on your fridge! You can follow the distances on her plan, and carry on listening to Spotify. Win win!

[Granspeed Graduate10 in reply to iain-strachan]

I’ve used JuJu’s plan, Iain-strachan, as a basis for my own idiosyncratic plan, and found it excellent. There’s a pinned post on here. I did the time version first to get up to an hour’s running at very much my own pace (🐢). Now I’m picking up the distance based version, sort of, to go on to 10k. I liked no podcast! Easier to tick off a list & add a few notes, etc., while doing my own thing too. There are some useful links to strength & flex exercises too.

[Irishprincess Graduate10]

Sounds fab, good for you 🏃

[damienair Administrator]

Well done. That’s exactly what I did. I ran 5K twice during the week and picked another day for a long run. I added 500m each week onto this run until I got up to 10K.

Damien

[Bluebirdrunner Graduate10]

Well done Iain, great to see you back and doing so well. All that cycle cross training will be helping too!

Ju Ju's Magic 10 plan is good, it gives you set runs to do, making sure you keep within the 10% rule and giving you the option of juggling the runs around to suit your available time.

It's in the pinned posts. 😊x

[Coddfish Graduate10]

I think you know your own capability better than anyone else and are the best judge of how to extend your difference. I also did it by gradually adding distance to my long run, whilst also using run/walk intervals. Juju’s method wasn’t around when I first got to 10k but I think the plan would have been too intensive for me.

[iain-strachan Graduate10 in reply to Coddfish]

Well I may have to repeat weeks - but actually tonight it lets me off the hook as I haven't done a "short" run this week - was planning to have a crack at 6k. But haven't done a 2.5 k run this week - I'll probably do the SPEED podcast, which is short (about 18 minutes) which may be a blessing as it looks like it's going to rain!