Give it a go?

[FLODGE]

I would like to be able to run 10k by the autumn to aim for a 10k local event , I find that to remain injury free I have to build up slowly. I’m regularly running park runs with a 36 m time which is slowly getting faster, do you think this plan would work for me?

[Buddy34 Graduate10]

Great you want to take part in a 10k event. There is a group of people just about to start the 10k pan on here if you're interested. Good luck 😊

healthunlocked.com/bridgeto...

[UpTheStanley Graduate10]

You only need to extend by 1k a month to get there with time to spare. So you could aim to run 6k once a week in February, 7k once a week in March and so on. Do the first run each month at an easy pace (say 8'00"/k) maybe, and maybe try for 7'30" by the last run of the month. If you can do that perhaps each Wednesday, on top of a quickish Parkrun each Saturday and a gentle 2-3k recovery run on Monday, you'll get there easily, as long as you don't beat yourself up if you have to miss the odd run now and then. Your Parkrun times will also come down slowly as you get more miles in your legs.

I found a good way to motivate myself for my Great South Run adventure last year was to commit myself publicly to monthly targets in each month's "Quest" threads - this month's is called "January Jounce" (see pinned posts), being run by Oldfloss , so you could join in the "February Flounce", or whatever next month's mentor chooses to call it …...

Best of luck

[Coddfish Graduate10]

I think it’s likely you can build to 10k. Take your time and don’t stress about being able to run it all without walking. You are going to be looking at 80-90 minutes of running.

My own experience is relevant. The first time I built beyond 5k, I was training for a 10 mile (16k) event). My starting point was a regular 38 minute 5k (I have lost pace since, following an injury). I did it by adding 1k or so to my long run each week, but always doing run/walk intervals. Eg the first time I ran 8k it would be 4*2k running blocks with a couple of minutes walk between each. I would then repeat the same distance the following week with longer running blocks.

I used the same method successfully last year to train for a 10k, with by then a typical 42 minute 5k.