10K ✅ : I did it!!!! Mid Jan I decided to... - Bridge to 10K

Bridge to 10K

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10K ✅

Raspberrycheesecake profile image

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 🤔

18 Replies
Grannyhugs profile image
GrannyhugsAmbassador

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 profile image
Buddy34Graduate10

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

🥳🥳🥳🥳🥳🥳🥳

Go get your Graduate10 badge

healthunlocked.com/bridgeto...

Imc50 profile image
Imc50Administrator

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

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

ju-ju- profile image
ju-ju-Graduate10

Thats fantastic, huge well done to you :)

Raspberrycheesecake profile image
RaspberrycheesecakeGraduate10 in reply to ju-ju-

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

damienair profile image
damienairAdministrator

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 profile image
RaspberrycheesecakeGraduate10 in reply to damienair

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

damienair profile image
damienairAdministrator 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 profile image
RaspberrycheesecakeGraduate10 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

Well done

JonathanP profile image
JonathanPGraduate10

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

lexi6 profile image
lexi6Graduate10

Well done and great time too.👍

Well done how amazing 🤸‍♂️🤩

sTrongFuse profile image
sTrongFuseGraduate10

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 profile image
RaspberrycheesecakeGraduate10 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 profile image
sTrongFuseGraduate10 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...

🎈🎈🎈🎈 congratulations 🥳

Well done!!!!!!

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