Snails pace 10k

[SillyGilly9]

I completed couch to 5k in 2022 and have continued (more or less) fitting in 3 times a week runs

This comes as a now 70 year old with no running history

I have managed some 60 min runs , not many but today woke up with the intention to run 10 k, my longest previous run being 5 miles

I completed the 10k at a snails pace of 1 hour 40 mins .. I wonder whether I should revert to my weekly schedule of 5k intervals and 30 mins and whether I would benefit from revisiting the longer distances

Either way this mornings mission accomplished I suppose

[SueAppleRun Graduate10 60minGraduate]

That is just perfect 😁 I'm a couple of years younger and my fastest 10k was 1 hour 42 minutes. I've seen people do regular longer runs, slow and steady and gradually their pace has increased, so you are on the right track I think.

[SillyGilly9 Graduate10 in reply to SueAppleRun]

Thanks for that Sue, slow and steady it is !!!

[GoogleMe Graduate10]

You have earned the right to do pretty much whatever you want. There's a very reasonable theory about increasing distance in 10% increments, so it may not be advisable to pull off stunts very often and have a good recovery time. But there are 'natural routes' and bodies are not that precise.

If you enjoyed 10K (and many people do) then keep it in your repertoire.

[AlMorr Ambassador Graduate10]

Congratulations to you SillyGilly9 on completing your first 10K in a time of 1 hour 40 minutes, don't worry about your time, you should be very proud of yourself ✔️✔️by all means keep those 5K weekly schedules and interval runs going.

[GTFC Graduate10]

Booooom 💥 10k in the bag SillyGilly9 congratulations on a milestone run. The time doesn't matter at all. Just go with it on the day and see how you go. I wouldn't want you to take any enjoyment away from your achievement. I'd stick a run like this in weekly or every other week. This will really help going forward. Next time run the distance and don't look at the pace...go by feel. Steady away is absolutely brilliant for your running development 👏

[drl212 Graduate10]

What a great accomplishment! Well done!!

My training for 10K has been halted due to a really miserable summer cold turned sinus infection that's left me wiped out.

I had run a 5-mile race 10 days ago and had hit 9K, so I'm itching to get back.

At this point, I'm looking at distance rather than time. As I've continued to have a 5K run in most weeks, I've found that pace will come with regular, routine running!

Thanks for your post!

[Jools2020 Graduate10]

Brilliant run! Well done. Steady is definitely the way to go. I would incorporate a longer, steady run into your weekly schedule, it doesn’t always have to be 10K - just what you feel like on the day. Time on your feet is more important than pace or distance. Over time, you’ll naturally speed up anyway as your body gets used to the extra time running.

You can still do weekly intervals and a 5K steady run. It’s kind of what I try to do most weeks and I’m the same age as you 😊.

[MissUnderstanding Administrator Graduate10]

Massive congratulations to you!! What next? First…celebrating that milestone. As for what to do about your running pattern? It’s totally up to you. It depends on your goals and your preferred pattern. You don’t need to set anything in stone. Have a think about what you might like to achieve next. That could be going further. That could be trying to go faster. Or it could be to run an event, or in a new place or simply to keep running consistently for joy. All of those are valid goals. What your running looks like can fit your next aim. There’s no rush to decide-you can let it evolve over time.

Really well done! 🎉🏅🏃‍♀️

[Mummycav Administrator Graduate10]

wow wow wow SillyGilly9 …this is absolutely amazing..I’m feeling a little bit of disappointment coming through here though??? You should be really proud of yourself!!!! If you feel you can keep up with a longer run now and again that’s what I’d do..time doesn’t matter…it’s about you, that’s what counts..keep doing what you’re doing x

[SillyGilly9 Graduate10]

Thank you Mummycav and for the other replies

Yes I suppose my initial thoughts were mission accomplished but ever so slow and I wasn’t clear as to whether it would be productive to revisit 10K but perhaps I’ll try and throw in a longer run ( or crawl) every so often

[Jools2020 Graduate10 in reply to SillyGilly9]

Definitely productive to do more long, slow runs! Great for your stamina and helps to prevent injury. My first 10K after rebuilding fitness after illness a few months ago was the same pace as yours. I was thrilled! I have since run a few more - and they were low effort while I gained confidence. I did a slow 10K yesterday - see my post.

Well done for your FABULOUS 10k! That’s 1 hour 40 minutes on your feet. It’s an amazing achievement.