MY "first" 10K.

[barryward]

I completed C25k about 9 years ago - and have gone on to do 265 parkruns - including even one under 30 minutes But that started when I was 67 - now I am 76. I have also done many 10K running events, 3 half marathons and one full marathon ( 4 years ago) - but I did those longer m all by run/walking. SO - I have never actually RUN 10K. - and that is now my current goal. I have just about perfected slow Zone 2 low HR running - and I am up to 8K yesterday quite easily at a low HR. and I am quite confident that I will get to that 10K within a couple of weeks. BUT - this will be all done at low HR's. We used to tell people to just slowly "speed up" slowly after they graduated C25K - and that is basically what I did to get to that final goal for me of a sub-30min 5K BUT I can see that "speeding up" is not necessarily so easy to do over the longer distance.

So what did all you B210K graduates do after you had completed your very first full 10K continuous run?

[Instructor57 Graduate10]

What a great running story !Thank you for sharing .

Many use the run/walk (jeffing) to reach the longer distances and that's absolutely fine , as is wanting to 'Run' the whole distance .

At the end of the day that's down to personal choice or requirements .

But either way, well done you !

As for the low HR training, that certainly takes commitment, as I'm sure you know !

Many will dable with 'MAF' training but will not give it the time it requires (Myself included)

As you will know , it can take many many months of dedicated training .

I used to find that my MAF HR was so low that when I went out I was walking for more time than I was running.

And that's fine and often the case at first .

I just couldn't get my head around whether I had gone out for a run or a walk , this was not the way I should have been thinking of it of course !

I don't doubt that your low HR training is what has given you that sub 30 5k

So we'll done !

I would agree that speeding up over the longer runs is difficult.

I personally always look to get (or as close as I can) to negative splits on the longer runs , (8 or 10k or there abouts)

But I certainly found that harder beyond 10k.

I found my starting pace needed to be really quite slow .

However, as a successful low HR runner you may find it easier!

The only other thing i would do was to mix my runs up (as I did after c25k)

To include some speed or interval work .

However you do it , I hope you continue with your running successes!

P.S

You may find this video of use.

youtu.be/VBWGAFInyjQ(Not working as expected?)

[Cmoi Graduate10]

Umm, my answer is truthful but not necessarily to be recommended barryward . I just ran further, with more vertical and on more challenging terrain.

I don't do parkrun, audio-guided runs, training plans, heart rate running or whatever, I just mess about on muddy, hilly trails whenever I can, and challenge myself when I feel like it. Never jeffed in my life, but will happily walk when terrain is too steep, risky or simply impossible to run.

I don't even track all my runs any more as I find it stressful and unhelpful. I just aim to enjoy myself, and wish you the same, whatever form that takes for you.