From 5k to 10k

[Hateit]

I can run a 5k at this point, barring any hills, and am slow...I run slowly. (My pace is abt 11:10). Now I want to train for a 10k. What training schedule do people recommend that is gentle?

[Hidden]

Fellow tortoise here, we're slow but we get there and still lapping those on the sofa!

I started off doing the Bupa 10k plan for beginners until I got up to 6.6k last weekend, now I'm going to run around 5k on my week day runs and increase my weekend run gradually. I was a bit naughty and did 7.5k yesterday but next week I'll go up to 8k and then add .5k on each weekend. I have a 10k race at the end of next month and looking forward to it

[Hateit in reply to Hidden]

Thanks but I don't agree with plans that take huge, unrealistic leaps every few days or that increase by amount of time running. Each person runs a diff pace and that will mess up my distance. I am seeking a plan that is gradual and increases in increments that are in distance and not time running.

[Hidden in reply to Hateit]

I didn't think the Bupa plan was unrealistic but I do agree that the timed runs were starting to mess up my distance so have stopped doing it... You may find that increasing one run a week by 0.5k each time works better for you as its distance and you can go at your pace. A lot of runners on here do that or have done that and it appears to be a good way of getting up to 10k and beyond. 

[runswithdogs Graduate in reply to Hidden]

This is how I've done in the past.  Add 0.5 -1km onto one long run each week.  I've also learned to have easy weeks where I don't increase distance or just do shorter runs to give myself a break 

[Oldfloss Administrator Graduate]

I read your post below, but I feel that you need to build up the gradual increase in Stamina, in order to increase the distance...especially if you feel you run slowly?

For me, without Stamina, you ain't going anywhere

The C25K programme is steady... different people run through it at a different pace...it still works. I don't feel it messes with your distance. Some people finish it, running 5K in 30 mins.. some finish it running a lot less than and some  a lot more than 5K... but, they can all run continuously for thirty minutes.. and that is the beginning!

For me, the only way to build up to 10K...was to have a good starting point... and to end up with a realistic pace for a prolonged period of time. I am currently up to nearly 7 K now...I hope to be running 10K at some point..but I know, right now I can run for a long time at the speed I choose.

Start strong..increase your stamina, then begin to increase your distances gradually.

"Start by doing what is necessary, then do what's possible, and suddenly you will be doing the impossible. "

[Hateit]

Thanks. I appreciate the advice but I am looking for plans specifically.

[Hidden]

There are quite a few options out there,  myasics, bupa,zenlabs and bluefin  to name a few , really it is down to you how you want to train, some plans suit some people others don't . 

Have a look at them, search for others... good luck with your training ☺

[JoolieB1 Graduate]

When I graduated, I started Zenlabs at week 9.  It was a good programme but I was able to run 5k but still recovering from C25K in many ways.  My knees told me off so I came off the programme and started doing my own thing.  I ran 3 times a week (2 X 5k and a "long run"). I started with just 5.5k because this was achievable at a slow pace, just meant keep plodding a few more minutes.  Also doing more than 5, let me know I wasn't stuck.  The following week I did 6, then a 7, followed by an 8.  I found a flat track round a lake and after I got to 8, decided to keep plodding longer and reached 10!  I always kept an eye on my legs, were my knees stiff, was there pain on the run, how did they recover after?  One week, I had to have a rest as I had been running on hard ground and developed shin pains, when I went back, I would only run on soft ground - grass is the best.  I still choose for long runs to go for soft ground, makes the legs work hard but less impact on shins and knees

[Rubywednesday]

Hi Hateit, I went to the library and took out all the books on running I could find lol, 2 books I've have found very useful are "the complete practical encyclopedia of running" by Elisabeth Hufton or "the complete running and marathon book" by Dorling Kindersley.  Both have 10 K training programmes and I plan to follow one of them when I finish my c25k but I'm sure there are many more that give just as good advice.

Hope this helps.

Ruby