how to learn 10 k

[dildar]

did graduation since feb this year and running 5 k almost 5 times a week regularly till now.

now I want to learn 10 k any help or web ..

thanks

[Hidden]

Well done on graduating & 5k 5x is some going.... There are loads online programs of training

bupa.co.uk/running/training/training-programmes - will let you choose your level & your distance but don't have the podcasts.

audiofuel.co.uk/running-music/run-faster-music - are apparently quite good & laura used them to do the 5k+ podcasts

[ktaylor217 Graduate]

I just slowly increased my distances till I was doing 7.5k a week regularly and have done 2 10k runs now. The first I did having only ever done 6k in training and was shocked I managed to finish... the general rule is to add 10% to your distance each time you increase.

I have been using the audiofuel training runs too and quite like them but not as good as Laura.