how often should you run a 10k?

[ahollyborealis]

so i'm still quite new to running - this year i did couch to 5k, and then slowly built that up to 10k and ran my first 10k yesterday! my question is, how often is okay/good to run a 10k? My current routine has been one short run, one 5k and one long run each week (this one has been slowly edging up to be 10k). If I carry on with that would that be okay or would I be pushing myself too much to run a 10k once a week?

[AlMorr Ambassador Graduate10]

There are some people here who have ran 3/10Ks in 3 days but that is a exception to the rule, once a week is probably enough if you want to pile on the miles/km monthly.

[ahollyborealis Graduate10 in reply to AlMorr]

wow! yeah i don't think i have 3 consecutive 10ks in me (yet) but once a week feels manageable, thank you!

[Roxdog Graduate10]

I think it's fine to do a 10k run once a week, that's what I was doing up until about a month ago, when life and a few niggles got in the way. Building back up to it again because the long runs are so satisfying! Good luck, just be careful not to overdo it.

[ahollyborealis Graduate10 in reply to Roxdog]

thank you! yeah same i have been loving the longer runs, i definitely go at a slower pace but eating up the miles is so satisfying!

[Beachcomber66 Graduate10]

I don’t know the answer to your question, mainly because people get to 10k with varying levels of underlying strength. When I got to my first (slow) 10k I followed it up with a quicker one a week later but then had a spell of calf trouble/physio. I needed to strengthen my calves to sustain the extra distance. The same happened as I journeyed on to 10 miles, only that time it was more about hips and quads. So, we are all different...and prehab is better than rehab !! Well done by the way. 10 k is a great run 👏👏👏👏👏👏

[ahollyborealis Graduate10 in reply to Beachcomber66]

thank you! that's definitely something to bear in mind - i am generally a pretty slow runner, especially on longer runs, so i'll just be careful not to push too hard too fast - definitely want to avoid injury if i can, runs are the only thing keeping me sane at the moment haha

[Beachcomber66 Graduate10 in reply to ahollyborealis]

Same here! Enjoy extending your distances 👍

[Grannyhugs Graduate10]

Congratulations on reaching 10k. You know your own body and will be learning how well it responds. The 5 and 10k plans were built around a cumulative increase of no more than 10% per week. This would be a reasonable benchmark to think about. I got my 1st 10k in December 2019, by lockdown in March I was beginning to increase all my distances with a monthly total of 130km in March and my best month to date 146 in April with 11 runs of 10k or over. Take your time building up your cumulative distance to stay injury free and increased individual run distances. Happy running 🤗

[ahollyborealis Graduate10 in reply to Grannyhugs]

thank you yeah i feel like now i've reached the 10k benchmark i don't want to rush into extending distance furtheer just yet, i just want to consolidate and keep it up - i really loved that christmas day 10k!

[Grannyhugs Graduate10 in reply to ahollyborealis]

You deserved to love it, a really special run 🤗

[nowster Graduate10]

Once a week would be fine, with shorter runs or runs of different character in between. I'm not up to 10km yet, but it's only a few weeks away if I'm sensible.

Don't feel under any pressure to do more than you're comfortable doing, but if you're up for it feel free to extend with caution.

[ahollyborealis Graduate10 in reply to nowster]

thank you! i think i will do one 10k, one 5k and then a shorter one each week. and good luck to you, 10k is a great feeling

[nowster Graduate10 in reply to ahollyborealis]

I did a "heavy after Christmas" 8k yesterday. Tomorrow, I'll probably revisit a 5km route. Not sure what to do on Wednesday.

[ahollyborealis Graduate10 in reply to nowster]

have you been using juju's magic plan? that's what i used to build up to 10k. i had been running consolidation runs for a few weeks so picked up the magic plan about half way through, but it was really helpful.

[nowster Graduate10 in reply to ahollyborealis]

No, I'm doing my own progression, loosely based on the 10% per week rule and how I feel on the day.

In the last week I went 7km, 7.75km (run/walk intervals), 8km.

The 8km wasn't really planned for. I got to the 7km point and felt OK so continued on for a bit longer. The problem I found was that I'd run (literally) out of course and had to zigzag a bit to extend the distance.

I may be able to extend to 9km next weekend as I've already spent my distance budget for this week.

[ahollyborealis Graduate10 in reply to nowster]

good luck!

[Catho78 Graduate10]

Congratulations on your 10K, I’m in the same position as you. Just done 1st 10K but had a cut back rest last week as few niggles (all settled). Keen to get going again so similar to training for 10K I guess, well done

[ahollyborealis Graduate10 in reply to Catho78]

thank you, and congrats to you too!

[Tasha99 Graduate10]

I’d consider not doing them every week. Maybe 3 out of 4 weeks max.

[ahollyborealis Graduate10 in reply to Tasha99]

yeah, an easy week once a month might be a good idea for recovery - i definitely don't want to get injured and be out of the game!

[Reggit Graduate10]

I’m trying to do one or two 10k’s in a month, with the rest anywhere between 5-8k.

My main struggle is getting the time for longer runs.

[ahollyborealis Graduate10 in reply to Reggit]

the time is definitely an issue - probably the only good thing about this year and lockdown has been having the time to get out and run, and now i just see it as something i need to do so i kind of force myself to make the time! easier said than done though i know!

[Peter44 Graduate10]

Congratulations on getting to 10k, another big hurdle, and like the first 5k, another special feeling! ☺ i'm in a simular possition as you, have done two 10k's now, wasnt following the magic plan, just did 2 shorter runs, and a longer one each week, and just gradualy got to 10k. I too dont want to over do things, so the replies to your post have been interesting reading 🤔 i now just go out, and just see how the run is going, been lucky as of work till jan 4. It's mad how this running has hooked us!!! 🤣

[ahollyborealis Graduate10 in reply to Peter44]

totally! it's such a great feeling to have reached 10k, and thinking back to what i was like when i started c25k I can't believe how much i have fallen in love with running now. going out for a run tomorrow and might just do what you say, see how the run is going! happy running