Trying to increase distance...

[AmySherlock]

I have been running 5km for a wee bit of time after completing C25 and this distance has become very comfortable. I thought it was time to try the bridge to 10k. However, last week I did a 6km run very smoothly and kept my last km in really good pace, however since than I can hardly run. Today I did manage 5km but REALLY SLOW! Is this normal when you up your distance or is this my cue to just stick to 5km and be happy?

[shawgreen]

As I understand things your longer runs ought to be at an easy conversational pace around 70% of full pace. Could it be you are going too fast ?

[AmySherlock in reply to shawgreen]

Thanks shagreen you could be right. think I just wanted to push it and get it done. But I probably do need to SLOW down and enjoy the run! Thank you!

[Instructor57 Graduate10]

Well done on your 6k !What were the other runs you did in that week ?

Have a look at this 10k plan which has been very popular on here .

healthunlocked.com/bridgeto...

It includes some shorter runs throughout the week as well .

Also remember pace is crucial as well

[AmySherlock]

Thanks so much Instructor57. probably do need to follow a plan and pace myself!!! Thanks for your help.

[MissUnderstanding Administrator Graduate10]

I followed juju’s magic plan to get to 10K and I found it really worked for me. I thought I’d been running at a slow conversational pace during c25k but I’d definitely been going too fast. As I got more experienced, I slowed down properly to be able to run the longer distances. It felt so much more comfortable and enjoyable-maybe something similar is happening with you.

You could use the shorter runs to try out intervals, farlek, hills etc which will help with pace and fitness. The Nike Run Club app has loads of guided runs that would work really well with the magic plan. It would get you running in different ways, including a properly easy, slow, comfortable recovery pace.

Really good luck.

[SueAppleRun Graduate10 60minGraduate]

Longer runs need to be followed by shorter runs as others have said and don’t push too hard, this warmth makes running harder even though i’m loving it