10K advice

[mrsb58]

have enrolled for a 10K, how do I move from 5 to 10 without killing myself?????

[Sparkyifhungry Graduate]

Steady, and follow a plan. And stick to it. Add mileage gradually, and listen to your body! I used the endomondo plan but there's plenty out there. Actually once you've the 5k licked 10k is not as big a jump! X

[Dunnja Graduate]

Ooh me too Mrs B.

I have been increasing my distance gradually since graduation, 7 August and am now up to 8.6k. I tried an app but it didn't work for me so I just did it myself.

Mine is 17 October, so am gonna try 10k this week.

Good luck, let us know how you get on

Jules xx

[Bazza1234 Graduate]

A lot also depends on what you consider a "10K to be!!

There are a number of 10K's

- the "walk all the way" 10K -- many/most people have never done this and really, can we run 10K if we can't even walk it??

- the "run a bit , then walk a bit" 10K - I don't really like walking , so this one suits me quite a lot

- the " run all the way - very slowly and with running form gradually deteriorating during the second half of the run" one -- I am sure many of us here know this one !!

- finally- the "Run 10K as though it isn't much further than 5K" one - this is the one to aspire to - but I do believe we have to go through all the previous ones first before we get here!!

[Lyndz7 Graduate]

I've just gone through this transition, ran my first 10k today.

I tried to follow an app/plan but it didn't really work for me.

I gradually increased my distance every few runs and I worked out a comfortable pace for me and set this on my garmin watch and when I got more comfortable with the distance I gradually stepped up my pace.

Good luck

[rmnsuk Graduate]

The right way is to increase 1 run each week by 10% of your weekly total. Adding 1k a week should be fairly easy. But listen to your body and don't be too afraid to push things if you are sure you won't hurt yourself.

I went from 5 to 8 to 10 in two weeks before consolidating at 10k.

[Noaky12 Graduate]

Similar to what rmnsuk says I'm adding 1km to my long run each week. I do 2 x 5k runs & then a longer one. This week I aim to do 9km in my long run. My 10k is in Dec so I should have a chance to do that distance a few times before the event.

So far so good. Yesterdays 8km was a mental challenge more than physical.

I do the run walk method Bazza mentioned which works for me.

However you do it. Good luck & enjoy. ☺

[mrsb58 Graduate]

Thanks so much. Will give it a go see how it works out

[James2015 Graduate]

The most important thing when you're increasing your distance is to slow things down, so if your 5K pace is say 6.30 per km then do your longer run at least a min per km slower. This really worked for me when I built up to a 10k - you'll be amazed how much further you can go just by taking the speed a notch down. Good luck!

[hilbean Graduate]

I did my own plan and added 10% a week. Two short (5k ish) runs and one long one a week. Worked well for me.

[mrsb58 Graduate]

Just done 5.7k! I think I need to take your advice James, I really find it difficult to slow my pace and I'm gonna need to!!!!