5K to 10K? Advice please?: Afternoon all! With a... - Couch to 5K

Couch to 5K

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5K to 10K? Advice please?

Potty
PottyGraduate

Afternoon all!

With a bit of luck I'll be graduating tomorrow - last week was the first time I ran 5K - it took me very nearly 40 minutes mind you (park run). I need you advice fellow runners - is July long enough away to build from 5K to 10K do you think? I've seen a race I quite fancy participating in but am uncertain... Twice the distance... Twice the duration... But then again it's more than 12 weeks of practice away... Is it over-ambitious, do you think?

Thanks

(PS - just realised- 'fellow runners' - get me!! ;-) )

21 Replies
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MarkyD
MarkyDGraduate

Sami's B210K podcast goes from 5km to 10km in 5 weeks. This seems to violate the "10% rule" of increasing running distance by no more than 10% per week.

12 weeks to go from 5km to 10km comfortably would sound fine. Good luck!

Rignold
Rignold in reply to MarkyD

assuming you do 5k 3 times a week, observing the 10% rule would take you to a long run of 9.97 in 3 weeks, and 14.16 in week 5, in fact.

Potty
PottyGraduate in reply to Rignold

Thanks Rignold - like the sums :-)

Potty
PottyGraduate in reply to MarkyD

Thanks MarkyD :-)

You can definitely do it even if you have to walk some of it. Just take it slowly and build up gradually doing a longer run once a week. Good luck.

Potty
PottyGraduate in reply to Irishprincess

Thanks IrishPrincess - excited and nervous - I'm going to register tomorrow! Oo-er! :-)

Hidden
Hidden

Well my Galloway easy 10K programme goes from zero to 10K in 13 weeks so I reckon 5K to 10K in 12 weeks is very do-able. Go for it !

Potty
PottyGraduate in reply to Hidden

Thanks Henpen - it does sound doable :-) Time for another leap of faith :-D

Potty
PottyGraduate

Woo-hoo! Thanks for the advice.... Exciting! :-) :-)

Caroline69
Caroline69Graduate

Have a go, there is nothing to lose! I graduated in Oct time, and have gradually built up distance. I managed 10k by end Jan/ early Feb .... Got my first 10k 'proper race' on Sunday!!!! Aaaaaggghhhh .... Excited 😄😊

useitorloseit
useitorloseitGraduate in reply to Caroline69

Ooo good luck Caroline!

Caroline69
Caroline69Graduate in reply to useitorloseit

Thanks use it .... Feels like I'm dreaming 😉

Potty
PottyGraduate in reply to Caroline69

Good luck tomorrow, Caroline :-D

runner56
runner56Graduate

I found this quite helpful

bupa.co.uk/running/training...

Potty
PottyGraduate in reply to runner56

Thanks runner56. :-) I'll have a thorough look at that :-)

Potty
PottyGraduate

Exciting Caroline! Good luck! Look forward your report :-)

Bazza1234
Bazza1234Graduate

Have a look at Jenny Hadfields 10K run/walk programme here . jennyhadfield.com/wp-conten...

It is 10 weeks and is much gentler than many other beginner 10 k programmes

Potty
PottyGraduate in reply to Bazza1234

Thanks Bazza - I'll take a look :-)

ViaM
ViaMGraduate in reply to Bazza1234

Interesting plan, thanks for posting!

Sod the 10k for now, plenty of time to worry about that, what's important now is GOOD LUCK FOR TOMORROW!!

Potty
PottyGraduate

Thanks Originaltigger :-)

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