From 5k run to 10k

[LedZeppelin]

Had just completed my first 5k run last week on Thursday ..Saturday I was feeling quite energetic and carried on running after my 5k timer went off ...when I eventually finished , I had run 10.6 k !! I am taking 4 days of rest now has my legs are quite stiff , and I will go back to running the 5 k and slowly build up to 10k , but at least I know I can do it .

[sTrongFuse Graduate10]

Well done on the 10k but know you've broken just about every rule in the book. The extra days off are definitely a good idea. You've put some serious additional exertion through them and you'd be at increased risk of injury without it.

Slow and steady, increasing one run a week (possibly by about 500m or 5 minutes) is the way to go. That way, when you get there, you'll have "programmed" the legs appropriately and you'll find yourself there in no time.

Good to have the confidence builder under your belt, but please do take it a bit more slowly. Last thing you want is an injury that sets you back.

[LedZeppelin Graduate10 in reply to sTrongFuse]

Thanks , yes I agree with you ,I am going to space it out over 10 weeks just a little extra ,5m a week at the most ..I just went a bit mad on Saturday I felt like I could run forever ..I tell you what has helped me a lot and that is cutting alcohol out , as I used to drink 2 large glasses of red wine EVERY night or 6 bottles a week ....now I only drink one bottle per week over 3 days ...or none at all and I find its helped me feel more energetic .

[sTrongFuse Graduate10 in reply to LedZeppelin]

Completely agree on the alcohol front. Definitely makes a difference (the improved quality of sleep alone does wonders).

Good that you've found JuJu's plan. Like many on here, I followed it, first to 60mims, then to 10k, and then just kept following the same slow, steady build up to 10 miles then HM (tweaking it slightly as the distances grew). Took me 6 months to build from 5k to HM. 3 years on, I'm still running 3/4 times a week, averaging about 200km a month so, be warned, it can become somewhat addictive.

Good luck taking the slow but sure route...

[Instructor57 Graduate10]

Well done BUT

Absolutely NOT the way to get to 10K !If you want to avoid injury then keep any increase in distance within the 10% rule.

eg, the increase in distance should not be more than 10% of the previous week's total .

Overuse injuries can strike out of the blue and stop you in your tracks for days, weeks or even months .

[LedZeppelin Graduate10 in reply to Instructor57]

Yes thanks , I totally agree with what you say , when I go out on my next run after a 4 day rest , I am going to go with the 5 k run and SLOWLY increase my distance over 10 weeks to give my leg muscles time to adapt , at least I know I can get there and the 5 k will feel slightly easier psycologically..

[LedZeppelin Graduate10 in reply to Instructor57]

I have just found this ..ju jus magic 10 k plan ..I am going to follow that

[Oldfloss Administrator 60minGraduate in reply to LedZeppelin]

IT IS fabulous! It works... !

[Instructor57 Graduate10 in reply to LedZeppelin]

That's more like it 👍

[nowster Graduate10]

Eek! That's a bit of an overshoot!

Even pros don't increase their load by more than 20% at a time.

[LedZeppelin Graduate10 in reply to nowster]

Yes it is ..I am backtracking now back to 5k and going to follow ju jus magic 10k workout plan ..slowly is the way forwards NOT the way I did it !!!