Question for 10Kers + my 1st ever run in the rain....

[I_will]

At the end of some of my 5Ks I feel knackered, and today I was slower than I have been (although to be fair I have a horrid cough atm)

I wondered if when you build up to 10K, is it the same as it was building to 5K in that it feels manageable or is it a grind? This may be a stupid question but today I can't imagine having run 5K and still having another 5K to go.

Finally ran in the rain today, and it was good, I wouldn't go mad for it but it was a pleasant change.

[runner56 Graduate]

I just added a little bit more per week. By the end of c25k I was up to the 6 - 6.5 mark.

I split my week into 3 runs. A shorter faster run of around 3.5k, a 6ish at normal pace and a longer run 7k and over and have just recently completed 10k (although my first 10k was a complete accident ).

That system worked for me but may not work for all. There are a few regimented programmes out there. Its just finding 1 that suits.

good luck

[swanscot Graduate in reply to runner56]

This system of 3 runs of different paces worked for me too, from 5 -10K. I usually increased my long run by 5 mins each week. This longer run was run at about 1min/km slower than my 5km pace.

[I_will Graduate in reply to swanscot]

That's very helpful and interesting swanscot, thanks

[I_will Graduate in reply to runner56]

Thanks, it was amazing that you finished C25K on 6.5K. You must be naturally fast!

[AncientMum Graduate]

Take it easy I_will. I spent 2 weeks on the injury couch troughing antibiotics because I ran with 'a bit of a cough' and pushed the infection deep into my lungs. Could you be finding your 5ks tough because your body is trying to fight off an infection? Why not have a few days off until your cough goes. After 2 weeks I was terrified that my fitness would have all drained away but it hadn't. I was back to doing reasonable 5ks within 3 runs. Take care

[I_will Graduate in reply to AncientMum]

Thanks for telling me. Running seems to be the only thing that stops it...but only while I'm running, so I was hoping it was okay but I didn't realise it could make it go deeper. Really don't want to take antibiotics!

Think I will rest for a few days then.

[TurboTortoise Graduate]

It should feel the same as building up to a 5k, if you increase your distance gradually. But you're always going to get those occasional rubbish runs that feel like you're dragging a ball and chain through treacle, and especially if you're under the weather, so listen to your body and take it easy.

Also when you are building up distance, you need slow down from your 5k pace. Don't time yourself, just measure a distance on Google maps and aim to complete it comfortably - leave your Garmin at home so you're not tempted! Speed comes later, and it will, I_will!

[swanscot Graduate in reply to TurboTortoise]

Or if you do use a GPS watch use it to check you are going slow enough. Your long run (gradually increasing one run a week) should be considerably slower than your usual 5K pace. Maybe as much as 1 min/km slower - at conversational pace.

[I_will Graduate in reply to TurboTortoise]

Very encouraging post, thank you I do have the desire to be faster all the time

[runningnearbeirut Graduate]

In some ways it's less of a jump from 5k to 10k than couch to 5k/30 minutes. You now know that you can run. You could just add 500m or 10% to your long run each week (taking on board everybody's very wise advice about pace) and it's surprisingly not "that" much harder each time.

Some programmes advocate going back to walking breaks and typically start with 4/10 minute runs with a minute walking in between, but discussion on this forum has tended to lean towards finding these very intense and perhaps a recipe for overtraining and risking injury.

I find that I can get "in the zone" more in a long run because I'm not constantly thinking about how much longer I've got - I know it's a long way and know the route in my mind. Once in the zone I often think I could run for ever which obviously doesn't happen and wouldn't be possible, but I don't often think that when I'm "just" doing a 5k run. (Possibly because my normal 5k route involves such a grind up hill for the second half.)

[I_will Graduate in reply to runningnearbeirut]

Yes, mentally stopping and starting is harder than just keep running, I think because it's kind of negative thinking about when you're next going to stop. 'In the zone' is right. Thanks

[IannodaTruffe Mentor]

10% per week increase in either your duration or distance is the recommended amount to be done in one slow paced run per week, as advised above. You will probably find it quite manageable. Work out your route beforehand and just enjoy your running and you will surprise yourself how easy it is. Once you have the distance under your belt you can start to work on the pace, exactly as for the 5k target in C25k.

Good luck.

[I_will Graduate in reply to IannodaTruffe]

Thank you. It just looks a bit daunting on a 'bad' day! But I have buckets of determination

[misswobble Graduate]

I built up using stepping stones and bridge to 10 k podcasts. You have to up your fitness levels too so I invested in a jillian michaels dvd. I walk a lot too. Swimmimg and cycling is also good for building yourself up

[I_will Graduate in reply to misswobble]

Thanks misswobbs, funny but I haven't been out on my bike for yonks. I wonder if I'd find it easier up the hills these days!

[ZoomZoom Graduate]

I recently used a b210k programme to get up to 10k. I had a couple of rubbish runs and I sometimes had an extra rest day. I found it manageable but realised this week that I should not be doing 3x10k runs a week. I just felt really sore, even though my pace is slow (about 90 seconds a minute slower than my 5k pace). Now I am doing a 5km, about 8k and 11-12k a week.

[I_will Graduate in reply to ZoomZoom]

Thanks, that's helpful to know. That's 3 people who have said they're doing a stepped week. Seems that's the way to go