Continuing running 🏃🏻‍♀️

[clairer6873]

I've done a couple of 10k runs now, my latest one being on Sunday 10th October when I completed the race for life🏆It was actually 10.4km 🥵😂

My plan is to consolidate these runs, as this distance isn't something I'm finding easy (or comfortable, or like I can achieve regularly). Since the 10th, I've done an 8km and a 6km.

My question is, once I'm more comfortable with 10k, and I'm ready to try further, how do I do it?! I really loved Jujus magic plan to get me to 10k, which I had printed out and marked it off each run which was great encouragement.

I'd love to be able to do a 10mile run next, meaning adding a further 7km (nearly!) to my furthest run.

Any advice appreciated 😁🏃🏻‍♀️

[Instructor57 Graduate10]

You can follow a plan or do it yourself following the 10% rule !'Bupa' have a 10 mile training plan for either a beginner or an intermediate runner .

google.com/search?q=BUPA+10...

[Ian5K Graduate10 in reply to Instructor57]

Yes!

I’m currently doing a Garmin plan, which I would recommend but there isn’t one for 10 miles - it’s 5k, 10k, and HM. But I like the look of the Bupa running website. I think a structured plan is best, for effectiveness and motivation.

I mean, you could get there by adding (no more than) 10% each week but…. Mixing it up with different types of run is not only the more effective way but it makes the journey more interesting, I think. It’s motivating. 🙂

[Instructor57 Graduate10 in reply to Ian5K]

Absolutely !

[clairer6873 Graduate10 in reply to Instructor57]

Thanks for this, the bupa plan looks like something I'd follow, but seems like a lot of runs each week! 🥵🏃🏻‍♀️

[Hidden]

I did 2 or 3 times a 10K and then already started adding distance. My goal is a 10 miler as well. I just start out for a 10K and during the run I'll feel how I feel and whether I can add some distance or not. Maybe not the most professional way of training, but then again, I can't handle plans and such... Do mind though, once I reach 10 miles I will go back to 10K's. It will take me probably 2h30 to reach 10 miles (I am slow), a time that most people do a HM in or more.

[Cmoi Graduate10]

I didn't have any sort of plan, just added distance to my long run. However, as you say that you enjoy ticking off runs as you do them, you'd probably do better with a structured plan. If you Google you'll find loads out there.

Garmin and Nike Run Club also do plans and guided runs that lots of people enjoy, but again I've never used those.

[clairer6873 Graduate10 in reply to Cmoi]

I've got the Nike run club app actually so I'll have a look, thanks 😊

[Irishprincess Graduate10]

There are lots of plans out there so take a browse and find one that you like the look of.

Alternatively you could add 1K to your long run every week or every two weeks and mix up the other runs, a short, faster one, a steady one, hills, intervals, you choose.

Just follow the 10% rule (don’t increase your total weekly mileage more than 10%) and take a reduced mileage week every three or four weeks to give your body a rest. Cross training is recommended at this stage because if there are any weak spots in your form then the increased mileage is more inclined to pick them up.

You can pop over to the Marathon and Race Support forum and take a peep there. There will be others in the same boat as you and you’ll get lots of support and guidance as you start to increase the mileage.

healthunlocked.com/marathon...

Good luck, enjoy it all and have fun 🤗

[clairer6873 Graduate10 in reply to Irishprincess]

Thanks for the advice 😊

[ritu85260 Graduate10]

If you want specifics, this is what I did. After 10k, I consolidated for 2.5 months during which I ran 10k eight times and 20+ 5-9ks. By then 10k became easier. Next I started a 16-week HM plan and so far reached 17k, having crossed 10 miles 3 times. It took me 4 months from 10k to 10m. Slow and unhurried. Might be too boring for you!!