Hi all, I run three times a week now, a short one (about 20 minutes), the next, a good 30 minutes - which is about 4.5 km and then I am aim to do a longer run and extend this every few weeks….. I’ve managed 38 minutes so far, so a 5km.
My goal is a 10km in October, I know the route already as it’s on the front where we live, but I seem to be having a bit of a wobble, I can’t imagine being able to run that far as I feel absolutely stretched at my farthest run…. Sometimes at my middle run! My husband says it may be because when we see the end of the run our bodies tend to give up and think “that’s it!”
I appreciate it’s only January and there is ages to go but I was thinking maybe trying jeffing??? Or should I just keep going - I love it, don’t think I hate the thought of it, it’s just it seems soooooooooo far…..
Also … little issue - I don’t take my phone with me, so I can’t use an app for help, my phone inadvertently called for an ambulance once whilst I was running…….
🥴🥴🤣
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LesleyLiv
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It's the end of January now. The start of October is 8 months away. (About 34 weeks.)
You can do 4.5km in 30 minutes and have done 5km in 38 minutes.
If you add two minutes to your longest run every week (starting at 30 minutes), you'd be up to 98 minutes by October, which should be more than enough for you to do 10km.
I agree that seeing the end of the run can sap our energy! That's why running a more circular route or paths through trees etc can help.You have ages to build up distance and what you're doing now is perfect. Just little incremental increases to your longer run of the week will work! One day, you will just run and find yourself at that 10k!
As for jeffing, a lot of people use this technique. I don't, but I do sometimes walk for a short period, or stop and take photos etc. I would have thought that just adding on the odd half a k or k to each longer run will get you there. Take as long as you need.
I'm currently, following injury and subsequently an accident, building my longer runs back up, very slowly. I had reached 10 miles previously, but that seems a long way off. As long as you are enjoying your runs, not pushing to hard to quickly, you will do this, but it takes time
You have a sound plan and have made good progress so far, which provide good foundations on which to build. The key thing is to keep the increased distance within the 10% rule (which you plan does 👍🏼) and to pay attention to how your body feels so you learn to adapt and respond if you need to tweak things along the way. I’ve recently restarted the distance version of the Magic 10k Plan, but have needed to take a week out due to an ankle niggle which presented itself on an evening dog walk - no running involved! I did a gentle 5k this morning and feel confident to resume my plan - my 10k event is in March. I know I can do it as I’ve done it before, but I certainly remember the trepidation of working towards my first one, so recognise your worries, but there’s no need to panic.
You are doing all the right things, but also have confidence in yourself and recognise what you have achieved already - that should give you a boost. Good luck 😉.
Think back to C25K and how it's time (not distance) based. If you simply add-on a little bit of TIME each week (look at C25K Weeks 7, 8 and 9 for your method) then you'll be fine.
Hi LesleyLiv , congratulations on what you've already achieved!
Have you looked at the Magic Plan? If not, it might reassure you that you've got plenty of time to reach 10k. If you wanted you could start with the 60 minute plan and then swap to the distance plan once you know how far you cover in 60 minutes. See this link: healthunlocked.com/bridgeto...
Jeffing isn't for me - and as John_W says, it won't reduce the distance - but do make sure you're keeping to a comfortable pace for you. As your distance increases, expect your pace to slow.
I also agree that thinking that 10k is a long way is really offputting. I find it much easier to break longer runs down mentally into do-able sections, and to concentrate on what I've already done rather than what I still have to do.
Final thing: when I get towards the end of a run, or my target distance if I have one, I always tell myself that I'm capable of running further if necessary. This has saved me when I've got lost and had to run further than planned, and in the two events I've done to date, both of which were about 10% longer and with more vertical than announced.
Hi Lesley, congratulations on getting to 5k, it sounds like you're really enjoying your running 😊 like many others on this forum, I used the magic plan to get to 60 minutes of running and then I built up my distance to get to 10k. The plan is very flexible and you don't need a phone or any tech to follow it - it's one of the pinned posts on the forum. I found that the best strategy for me was to run very, very slowly on the longer runs. Running by heart rate zones helped with that but I don't know if you have a watch to help you keep track of your heart rate. Other people swear by Jeffing. There are lots of 10k plans available online so I'm sure you'll find one that works for you. Good luck with your journey to 10k, looking forward to reading about it! 👍
You'll get to 10K by April of you follow the Bridge to 60 minutes and Bridge to 10K Ju Jus Magic Plans. Don't worry about speed. Just get to the end. Running longer distances should help you when you do those 5k runs too. Plus you might need to take your phone for emergencies!
HI Ll, 10k does seem a big distance from where you are now....BUT.... It will only be a couple of minutes longer than your previous long run a week earlier, if you follow Nowster's advice.... And that will only be 2" longer than the one before!! You will do it easily.
Someone on here said to me that there is nothing like doing a 10k to make a 5k seem easier, and it’s very true! It’s just about increasing things but by bit just like you are doing. I now think of a 5k as a short, easy run 😲 and I never thought that would happen. You can do this! As for taking your phone, set up your running app then turn the phone off. That will prevent you ‘pocket dialling’ anyone and the tracking app will still work. Try some Nike Run Club (NRC) guided runs on your journey to 10k. Coach Bennett can be annoying 😂 but he’s also very encouraging and may just spur you in to keep going 🏃♀️
Another vote here for the Magic Plan - you’ve got plenty of time to repeat weeks if you want to but incremental increases are much easier to manage than thinking about the whole distance so try not to focus on that for now. Good luck!
Think back to when you started. I bet 5km seemed like an impossible dream, didn't it? Yet now you can do it. Maybe try slowing down? 5 km in 38 minutes would be quite fast for me (5'4", 63, female). If I did 5k at that speed I'm not sure I'd manage another 2 or 3 km, let alone the same distance again. There's a temptation to go as fast as we can but it can be counterproductive and feeling you've got no reserves left is a dead giveaway that you could be pacing yourself better.
As someone has said above, you should finish your runs thinking you could go a bit further. That will encourage you to try a longer run next time.
Maybe you're just too deep in a comfort zone? Instead of always running the same route, change it. Take that turning you never go down, run your route the opposite way to normal, or maybe run somewhere else completely?
As Frizzbomb67 says, Nike Run Club guided runs are terrific. The Mindfulness runs will have you listening to your feet hitting the ground and watching the scenery around you. They take you out of yourself and allow your body to take over and do its own thing. NRC also have speed runs and intervals which while shorter than a 5k are pretty tough and will increase your strength and stamina. A lot of them are really good fun too.
Finally, when you feel you're really feeling stretched, pull your face into a smile and say 'I'm really enjoying this'. I guarantee your body (not to mention any passing pedestrians😂) will be so shocked it will be unable to disagree with you and you'll find a hidden reserve of energy!
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Increasing distance. Advice please
Distance over speed 😀
Half The Distance Double The Enjoyment 
New route, new distance 🤗
Distance, time and speed.
