What now???

[Fordwhite555]

My running partner and I have completed couch to 5k and ran our first 5k for charity in Sunday. My partner has suggested that our next step is working towards 10k which terrifies me a bit. Does anyone have experience with this progression or a good some programme to use like the couch to 5k one. Everyone one I have looked it seems overly complicated, fartlek training, different paces etc.

[HappyRunner Graduate]

I do one long run per week which I have steadily increased by 10% each week. I will get to 10k this weekend.

[Sandraj39 Graduate]

Many consolidate 5k by running three 5ks a week for a while before beginning to extend one run in to a weekly 'long' run. (so two 5ks and a 6k etc). The 10% rule is to only increase the long run by 10% of your weekly total. So, if you're doing 15k across three runs, you could increase that third 5k by 1.5k....and so on. This is just a guide and you can take as long as you like! Be aware though, that new runners can become over-enthusiastic about their rapid 'progress' and frequently end up on the injury couch with overuse injuries by upping things too quickly too soon!😮 I think the biggest, most important thing is to see it as a change for life, take your time and really learn to listen to your body. That said, 10k is a fab distance and I prefer it to 5k as it's a distance that you can really 'settle' in to. Good luck to both of you!🙂

[Fordwhite555 Graduate in reply to Sandraj39]

Thank you very much, I will share this with my very enthusiastic partner. I never in a million years thought I would be able to run 5k so the thought of a 10k is daunting bit I imagine would feel amazing.

[secan Graduate in reply to Fordwhite555]

IMVHO, the difference between running a 5km and a 10km is almost entirely psychological; if you can run the first distance you can run the second too.

Having said that, I agree with everything Sandraj39 wrote: first consolidate the 5km for a while, then gradually increase the distance.

[Fordwhite555 Graduate in reply to Sandraj39]

Thank you very much, I will share this with my very enthusiastic partner. I never in a million years thought I would be able to run 5k so the thought of a 10k is daunting bit I imagine would feel amazing.

[Sandraj39 Graduate in reply to Fordwhite555]

I used to feel the same but it is very doable! I still find it hard to believe I can do it myself! 😮☺(and 5k still feels tough sometimes - that is over 3 miles so you have every right to feel chuffed!)

[Fordwhite555 Graduate in reply to Sandraj39]

Thank you! I have really struggled after doing our first '5k' and I think it is more a mental think or maybe I need to change up my route. I actually stopped 'short' today

[Sandraj39 Graduate in reply to Fordwhite555]

Make sure you are getting enough recovery time - take an extra rest day maybe? Slowing up a bit can help too. Plus, we all get rubbish runs for a variety of reasons or sometimes for no obvious reason at all! Remember, any run is better than no run at all!🙂

[Fordwhite555 Graduate in reply to Sandraj39]

Thank you very much, just a bit disheartening. But I have downloaded the sami podcasts which breaks the run up again

[misswobble Graduate]

I would run all the c25k+ podcasts til I could do them off pat then start on the route from 5 to 10k. I used a sami Murphy pocasts to get me there. Still use them 😊

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10k onwards and upwards

[Hidden]

I used the Bridge to 10k app - 5 to 10k in 6 weeks - really easy to follow and brilliant results 🏃🏻🏃🏻🏃🏻🏃🏻

[Fordwhite555 Graduate]

Thank you very much for everyone who replied, feel as if I am going slightly backwards for some reason. I do wish I had discovered this forum sooner!

[mustgetthin Graduate]

Personally I got used to doing 5k a few times a week. Then ipped my distance slowley. Now I have my 5th half marathon in 2 months and thi king about a marathon! Fartlek is fun. Just use lamp posts. Run 2 jog 2 walk 2 mix it up. Make it longer shorter faster... whatever you want! X