Update: Working towards 10K

[girlsjustwannarun]

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!

[Instructor57 Graduate10]

Good to hear your back in track !As you will see from the Magic plan, varying your runs will help get you there .

Enjoy the plan 👍

[girlsjustwannarun Graduate10 in reply to Instructor57]

Thank you! I will do 👍🏼

[Oldfloss Administrator 60minGraduate]

Well done you... no tips except, steady and slow and enjoy. I am repeating Bridge, yet again, now on Week 3. It is as useful and enjoyable as ever!

[girlsjustwannarun Graduate10 in reply to Oldfloss]

Brilliant, I loved doing C25K so am looking forward to getting started on a new adventure!

[nowster Graduate10]

The only tip I can give is keep doing the runs regularly, even if all you have time for that day is 10 minutes.

You've plenty of time to work up to that 10km using the Magic Plan.

Best of luck!

[girlsjustwannarun Graduate10 in reply to nowster]

Thanks for the tip and well wishes, I will feel so accomplished once I hit 10K!

[Cmoi Graduate10]

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.

Enjoy getting to 10k!

[girlsjustwannarun Graduate10 in reply to Cmoi]

Some great advice thank you!

Jelly babies are some of my favourite sweets so i’ve very pleased to hear about this tip!

[MissUnderstanding Administrator Graduate10]

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.

[girlsjustwannarun Graduate10 in reply to MissUnderstanding]

Fantastic! I am doing the 2.5km run tomorrow morning, sounds like we’ll be completing the plan around the same time 😁

[Beatlesforever Graduate10]

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 😃

[girlsjustwannarun Graduate10 in reply to Beatlesforever]

Great advice thank you! Definitely don’t want any injuries. I know how good hitting 5K felt so 10K is going to feel amazing 🤩

[Beatlesforever Graduate10 in reply to girlsjustwannarun]

Oh yes, you'll be smiling for days 😃

[Mormor1 Graduate10 in reply to girlsjustwannarun]

I've been doing some rowing machine on off days, also swimming to increase overall stamina.

[girlsjustwannarun Graduate10 in reply to Mormor1]

Luckily I quite enjoy going to the gym as well as running so i’m glad to hear it’s only going to help my progress 💪🏼

[Mormor1 Graduate10]

I've started the magic plan, starting week 3 or 4 think! My long run is a 7k this week sometime... Just taking it slowly and enjoying it more.

[girlsjustwannarun Graduate10 in reply to Mormor1]

Sounds good to me! That definitely sounds like the way to go!

[ethreeguy]

Hi girlsjustwannarun

Awesome post, congrats on getting back on it.

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.

Let me know how you get on.

[girlsjustwannarun Graduate10 in reply to ethreeguy]

Great advice! Thank you so much. Used this tip today running a 5.5k and it did the trick 😁

[ethreeguy in reply to girlsjustwannarun]

girlsjustwannarun

That's wicked I'm so pleased to hear it worked for you.

[Newbierunner84]

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 😊

[girlsjustwannarun Graduate10 in reply to Newbierunner84]

Excellent! Best of luck to you, it certainly can be tough fitting runs in sometimes but it is so rewarding it’s definitely worth it!