Hello all, I graduated from C25K about 8 weeks ago. Since then ran 20 5km consolidation runs to embed running into my routine and strengthen my legs/body. I can run 5km with little problems, and usually manage 28-30min. Over the last couple of weeks I have run 6 and now 6.5km but find the extra distance (above 5km) very difficult.
My pace has remained fairly stable (with perhaps a slight reduction after 5km) and I am wondering if this is the problem?
Should I be focusing on reducing my pace in order to increase the distance, or is it a case of keeping to consolidate each time I add a Km?
Thank you!
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Thommo23
Graduate10
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That last paragraph says it all for you Thommo23, if you wish to run longer than 5K then reduce your pace, if you ran at 35 minute 5K pace which is slower than you have been I am sure it won't be long before you can get to running a 10K.
28 to 30 minutes is a good time for 5K but if you consider that this is your quickest pace then of course if you go beyond that distance you will have nothing left in the tank !so try and reduce your pace from the start (as AlMorr has suggested) rather than after the 5K
That’s brilliant that you’ve done 20 consolidation runs! Well done!
Every single run you’ve done has gone into your “running bank”, they’re building your running legs and improving your stamina and this is all a great foundation for increasing distance.
As the others have said, you’ll probably find it a bit easier if you slow down. The further we run the slower the pace otherwise we end up knackered after a few K’s. Try it and see what happens. I bet you’ll find it much easier 🙂
Congratulations on so many consoliddation runs - I certainly didn't have the patience for that, and was nowhere near those times! I'f you want to run further, definitely slow down. There's no reason to try to run 10k at the same pace as 5k.
Wonderful progress so far Thommo23! As others have already said, the key to increasing your distance really is in reducing your pace. It sounds to me like you could do with taking a look at the The Magic Plans for 60 minutes and 10k. I have added the link below.
It really is a one-stop shop for information about how to increase your distance safely. The plans are fantastic and they really do work. I did the Timed Plan first to reach 60 minutes, then ran the Distance Plan, starting in week 4 at my 60 min maximum distance. After a period of injury and more relaxed running, I have just picked them up again.
Remember, longer distances require a slower pace. Good luck 😊
I could regularly and reasonably easily run 5k in 25 mins when I was challenged to see if I could get up to 10k (I hadn’t gone further than 5k for years). I used the “magic plan”, so built up 1k at a time, and aimed to run at 5’30”/k pace. That worked fine, and carried on working OK all the way up to 10 miles. I have managed 10k at 5’15”/k a couple of times but 10k at 5’00” still looks completely unachievable!
So yes, slow down a bit from the start. It’s not easy, takes a conscious effort to do it - and for me, needs me to keep a sharp eye on my watch.
Thanks all, great advice - I kind of knew slowing down would be the case. I guess the next challenge for me is actually being able to slow my pace and maintain that - I’ve got very used to 6min/Kms - it feels natural.
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