It’s been a while since i’ve updated on here - but I promise I have still been running!
After hitting 5K in July last year I unfortunately suffered with a knee injury for over a month. In this time I stopped running (obviously) and didn’t really pick it back up again until December.
However since December I have been running consistently again. I started off running 2.5K and slowly building myself back up to avoid injury. My most recent run (yesterday!) I ran 5.3K in 34 minutes which although was tough I was chuffed to pieces with! It was a cold morning but beautiful clear blue skies and it really felt like spring is on the way.
In January I signed up to do a Race for Life 10K in June this year. So the end goal I have been working towards since then is the 10K mark!
Now I am past 5K I will be following the Magic Plan to get me there. Any tips, tricks or general advice would be most welcome!
Written by
girlsjustwannarun
Graduate10
To view profiles and participate in discussions please or .
Hi girlsjustwannarun , same principles as C25K really. There's no need to speed up - in fact your pace will almost certainly slow as you increase distance, so stick to a comfortable pace. No need to do more than the distance (or time, if you're starting with the timed version) specified for each run either. Don't forget that you can do each week's runs in any order to suit you. Take rest days, and ensure you're well hydrated.
Personally I don't need to drink or fuel for 10k, but stay aware of how you're feeling. If you find yourself feeling thirsty or tired, consider taking water with you (in a soft flask, for example) and something to snack on. Jellybabies are popular, but I loathe them, I take dried apricots instead.
If you want a buddy, I’m in a very similar position to you. I finished the c25k quite recently and after a bit of consolidation, I’ve started the magic plan to get to 10km for a race in June. I did the 2.5km run on Monday and planning on the next one today or tomorrow.
Nothing to add to the advice above other than consider doing some strength work on non-run days, it will help prevent injuries as you extend distance. Good luck with it, hitting your first 10k is really special 😃
The trick with running any distance than is longer than your norm, i.e. 5k, is to lower that pace.
So start off slow, no more than a gentle jog, get yourself into that nice steady rhythm, if you feel yourself going faster, bring it back and slow it down. Essentially monitor your pace, best way I've found to do this is to try to sing some of the lyrics from a song - if you can with ease you're pace is perfect, if you can't slow that puppy down.
Sorry no tips from me but just wanted to say I’ve started the two day a week magic plan this week (can’t usually manage 3 runs due to childcare). Not sure I can see myself managing 10k within the next 10 weeks but I’ll certainly give it my best shot! Im hoping it might help my 5k pace in the long run! Best of luck to you 😊
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.