New to 10km

[Love2run1969]

Hello all you fellow runners out there I joined the Running Room group here in Markham Ontario Canada back on January 12th, 2020 and I've been running three times a week since January 12th and yesterday for the first time I ran for 20 minutes straight when I started and I ran one mile in 10 minutes and then in total I ran 5 km in 30 minutes I am so super stoked and excited I finally made it to five kilometres now what do I do next?

[Irishprincess Graduate10]

That sounds great, well done. Have you done the C25K programme? If so, the last week consists of running 3 x continuously for 30 minutes. The recommendation then is to consolidate by running this length of time for several weeks before considering what to do next. Your body needs to prepare and get strong before going on to other things.

I’m sure you really miss your running group. Can you arrange some “virtual runs” with the members?

[Love2run1969 in reply to Irishprincess]

Hi, thanks for responding unfortunately we don't have any virtual run setup

[Hidden]

Good advice from IP, take it steady, there is no rush; consolidation is the name of the game. Important to get miles on the legs; to build strength and stamina before moving on. Also, this a great community with lots of advice and support from more experienced runners (including some in Canada), so I would advise coming on here and joining in

[damienair Administrator]

Congratulations on your 30 minute 5K time. Great running. I agree with all the advice above. Continue with 5K x 3 times per week over the next 6 to 8 weeks. Then you could start increasing distance if you want to. Just pick one run each week as your long run and add 500 meters onto it each week if you want to build up to 10K.

Damien