10K ✅

[Raspberrycheesecake]

I did it!!!!

Mid Jan I decided to increase each run from 5k by only 0.5km but then jumped from 5.5 to 7, then increased each week 1 run by 1km 8-9 was awful!! So I went back to running a 7k the following week but this week I did the 10k!

So 10K in 1hr6minutes! Not sure where to go from here, thinking of working on my pace instead of distance 🤔

[Grannyhugs Graduate10]

Massive congratulations that was great work. Hope you can decide where next but bask a bit in the glory and grab your badge. Happy running

[Buddy34 Graduate10]

Congratulations on reaching 10k it's a massive achievement. Great time to.

🥳🥳🥳🥳🥳🥳🥳

Go get your Graduate10 badge

healthunlocked.com/bridgeto...

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That's a cracking pace for your 1st 10k absolutely blinding

[over61andstilltrying Graduate10]

Congratulations! 🎉🎉🍾🥂🌹🏅🌸👏🏻🌺👍 🌼🌟🌻 💥🌷⚡️💐 😊🎉🎉

[ju-ju- Graduate10]

Thats fantastic, huge well done to you

[Raspberrycheesecake Graduate10 in reply to ju-ju-]

Thanks JuJu! And thank you for your plan! I followed it with a few adjustments!

[damienair Administrator]

Fantastic work and well done. I got to 10K like you. I then went back to concentrating on 5K and trying to improve my parkrun finish times. I did interval sessions and the odd slower 7K run. I managed to bring my parkrun PB to below 26 minutes. It also helped me when I went back to 10K. My 10K pace had also improved and I could do a 10K in under 57 minutes.

Good luck,

Damien

[Raspberrycheesecake Graduate10 in reply to damienair]

Thank you! Did you follow any plan for increasing pace with intervals?

[damienair Administrator in reply to Raspberrycheesecake]

I started first by trying to run a sub 30 minute 5K. It used to take me about 34 minutes to do a parkrun. So I bought a second hand Garmin Forerunner 15 GPS watch on eBay for £20. I set it to display average pace. So a 30 minute 5K is a 6 minute per kilometer pace, I started doing interval training where I broke a 5K route up into 1K segments. I would run 1K at a 6 min/km pace. Then I would take a break for a couple of mins. And run the next kilometer at a 6 min/km pace. My parkrun finish times came down. Then I started doing the same again but at a 5:45 min/km pace and kept going finally getting to a parkrun PB of 25:36.

I’m hoping to go sub 25 mins this year.

Damien

[Raspberrycheesecake Graduate10 in reply to damienair]

Wow I could only dream of doing your PB! I’d love love love to do it in 28minutes. I have Strava telling me over my music what pace I’ve done for the past 1/2km so I’ll aim to keep it below 6, might mix in some sprints between lamp post type thing as well. Thanks for the tips

[Dalmorangie]

Well done

[JonathanP Graduate10]

Well done on your first 10k RCC!👍🎉Revel in your achievement!😀

[lexi6 Graduate10]

Well done and great time too.👍

[zokki]

Well done how amazing 🤸‍♂️🤩

[sTrongFuse Graduate10]

Well done; that is a fantastic time for a first 10k.

Wouldn't worry too much about where to go yet. As with 5k, probably just best to consolidate for a while and get used to it. My approach was to carry on with one long run (8-10k) one medium run (~5k) and one other run (possibly another 5k or some shorter/faster/interval sessions). Once I got confident with that, I started stretching my long run and eventually got to HM after about 4 months.

Now I just mix it up and just do whatever my legs feel like doing when I head out.

[Raspberrycheesecake Graduate10 in reply to sTrongFuse]

Yes thank you! This is pretty much what I’ve been doing, 2x5’s a week and then a longer one. I quite like 8km but I’ll keep pushing on with 8-10k for a few months. Thanks!

[sTrongFuse Graduate10 in reply to Raspberrycheesecake]

I think it's a fairly common approach. Once the weather gets a bit better and the evenings draw out, don't be too surprised if 8-10k starts becoming 10-12k. That's the start of the slippery slope...

[Annieapple]

🎈🎈🎈🎈 congratulations 🥳

Well done!!!!!!