Now what?

[indiechick]

Hi all.

I feel like I have the running bug but do not want to over do it.

I can do 5k now and want to know how/when to start slowly building upto 10k?

Do I do this gradually or go for it?

If Gradual how long should it take me to get from 5 to 10?

[Zev1963 Graduate]

You should not add more than 10% to your distance each week if I have understood what I've read.

I completed C25K a couple of weeks ago and am adding 3 minutes each week.

[runner56 Graduate]

There are a few structured course that should help. I would recommend the BUPA course which starts from the 5k level.

[Zev1963 Graduate in reply to runner56]

That looks really interesting runner56, I think I may give that a go

[Vixchile Graduate]

I found that when I finished people here gave some great advice, only increase your time or distance by 10% a week or you could follow a plan. I also did the speed podcasts and stamina podcast. Then my third run was 5km, I am not sure really how long it takes but it doesn't take long.

[Hidden]

Well done on getting to 5k!

First of all, I would think about why you want to run 10k (is it because you have entered a race/because you have seen others on here talk about it/for the hell of it /etc.). Don't assume that this is the only or natural next step - it doesn't have to be. You could focus on time (5k under a certain time) or try a different type of running such as trail running, or even think about a different distance.

If you are set on getting to 10k (hell, I was as well so I can understand where you are coming from) then you could start looking at potential races to can enter in the Spring. Working on the 10% rule then you can get to 10k quicker than you probably anticipate (about nine weeks) so a Spring event is feasible. It will also help you to stay focussed when you wonder why the hell you should bother!

Personally I tried Suz's 10k podcasts - loved the music but hated going back to taking walk breaks. So I focussed on the 10% rule. Initially I worked on +10% on my running time as my pace was so inconsistent; as that settled down then I was able to work on +10% of distance. You only need to do one of these long runs once a week. The other runs can be spent on intervals, 5k, hills, or whatever takes your fancy.

If you want a set 10k plan then there are plenty out there. Myasics comes with a lot of recommendations (I'm planning on doing one for a HM in March next year ... once I have my 10k Mo Run out the way this Sunday!). They are tailored to you and they adjust according to how you are doing.

I agree with Vixchille that the Speed and Stamina podcasts are really good and sometimes it was nicely reassuring to hear Laura's voice again

Good luck with whatever you choose and make sure you keep feeding that running bug so that it doesn't wander off

[IndieWaif Graduate]

Ir you like The structure and ease of following a program on a podcast then Suz's from 5k to 10k podcasts are good (bulids up to 10k over 9 weeks), as are sam murphy's (slightly more intensive 5 week program). You can get sam's here dropbox.com/sh/1tqm59u6zwwl...