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
21 Replies

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!

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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.

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Potty
PottyGraduate
in reply to Rignold

Thanks Rignold - like the sums :-)

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Potty
PottyGraduate
in reply to MarkyD

Thanks MarkyD :-)

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Irishprincess

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.

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Potty
PottyGraduate
in reply to Irishprincess

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

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Hidden
HiddenGraduate

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 !

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Potty
PottyGraduate
in reply to Hidden

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

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Potty
PottyGraduate

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

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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 😄😊

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useitorloseit
useitorloseitGraduate
in reply to Caroline69

Ooo good luck Caroline!

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Caroline69
Caroline69Graduate
in reply to useitorloseit

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

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Potty
PottyGraduate
in reply to Caroline69

Good luck tomorrow, Caroline :-D

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runner56
runner56Graduate

I found this quite helpful

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

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Potty
PottyGraduate
in reply to runner56

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

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Potty
PottyGraduate

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

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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

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Potty
PottyGraduate
in reply to Bazza1234

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

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ViaM
ViaMGraduate
in reply to Bazza1234

Interesting plan, thanks for posting!

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Originaltigger

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

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Potty
PottyGraduate

Thanks Originaltigger :-)

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