Going from 5k to 10k

[Fitat501970]

Have completed c25k and been doing regular 5k runs, usually Tuesday and Thursday and then about 6.5k on a Sunday, the Sunday does include a short walk on a hill! My question is what is the best way to progress to 10k and is there an app to follow like the c25k?

Thanks, keep safe.

[damienair Administrator]

How long have you been running since graduating from C25K? You should keep doing 5K x3 times per week for about 10 to 12 weeks before moving on to a 10K plan. Get comfortable and used to 5K first. Don’t be in any hurry to get to 10K too soon. 90% of my running is at 5K distance. Every now and then I do 7K and the odd 10K.

I got to 10K by making one of my 3 runs per week a long run. I added 500 meters onto this run each week, and the other 2 runs per week were 5K.

There is also a very good 10K plan on this forum which JuJu does.

Happy running.

Damien

[Fitat501970 Graduate10 in reply to damienair]

i graduated 5 weeks ago and have been doing 5k regularly since then. I found ju ju's plan last night and it looks doable. I run before work in the week so am limited a bit more to 5k then due to time so could try increasing on a Sunday over the weeks. thanks for the feedback I am conscious that i don't want an injury so wont go all out to soon.

[damienair Administrator in reply to Fitat501970]

Yes that’s what I did. I got out early on a Sunday and used Sunday as my long run day. Well done. Just add the distance nice and steady and you’ll be fine.👍

Damien

[Reluctantrunner40 Graduate10]

I’ve just asked pretty much the same question! I graduated 4 weeks ago. Good luck with whatever you decide to do next 😊

[Buddy34 Graduate10]

This is what lots of people used to get to 10k. You can use the time or distance version. Good luck 😊

healthunlocked.com/bridgeto...

[Hidden in reply to Buddy34]

Thanks Buddy - I knew this was somewhere on the forum but hadn't located it yet. I've now got it saved to my favourites xx