10k advice

[mooning]

x post with B210K

As someone who is now quite comfortable running 5k x3 a week I'm looking to increase my distance. There are obviously a number of B210k programmes out there as well as the less programmed route of increasing one of your runs every week by 10% and getting to 10k that way.

So, I'm hoping that people will give their experiences and feedback on some of the following: the ways they made it to 10k, what they felt worked well, what they wished they'd done differently, whether they used any programmes (B210K, Hal Higson, or otherwise), etc.

[misswobble Graduate]

I posted about this earlier today so have a look through the posts

Also we have a 10k community so please feel free to join that. See you over there!

[mooning Graduate in reply to misswobble]

Will do and thanks. I'm hoping people took different approaches to 10k and will share some of them

[simonwilliamstutor Graduate]

No programme for me. Just did the 10%(ish) route. Graduated C25K Nov 17th 2015 and then my "long" runs went 5, 5.8, 7, 7, 8, 8, 9 until I hit the 10k mark on 16th Jan 2016. Through most of those I was doing around 6mins per km pace.

[mooning Graduate in reply to simonwilliamstutor]

Thanks for the info. Was this 3 runs a week? And, if so, what did you do on the other 2 runs that weren't the long one?

[simonwilliamstutor Graduate in reply to mooning]

Yes, 3 runs a week. For the other two it was usually a C25K+ podcast and a 5k or a hills session.

[mooning Graduate in reply to simonwilliamstutor]

Fantastic. This seems to be the route I'm lost inclined to take.

[Dusky-Chicken Graduate]

I haven't made it to 10k yet but my longest so far is 7.5. I graduated in September and have been slowly increasing my distance on 1 run of the 3 each week. I looked at the 10k programmes but thought they were too time consuming and intense for me so I intend to work away at it slowly

[mooning Graduate in reply to Dusky-Chicken]

Like you, I'm not sure I want to follow a rigid programme, preferring to take my time and adapt it to my week. Good luck on getting to 10k, you're so nearly there!

[runswithdogs Graduate]

I increased one run per week by 10%. The other runs would be whatever I wanted, fartleks, a 5k or a nice short 20 minute run. I've built up and slid down a few times over the past couple years, my biggest piece of advice would be to have easy weeks thrown in with reductions of mileage.

[mooning Graduate in reply to runswithdogs]

Did you find these easy weeks worked both mentally and physically in order to keep you going?

[runswithdogs Graduate in reply to mooning]

Yes. The first time I didn't have easy weeks and my body protested with a minor overuse injury. The second time when I had easy weeks was much better. Also sometimes life gets too busy for a long run on the weekend. If you already know you want some easy weeks you don't sweat scaling back or missing a run occasionally. Otherwise you might beat yourself up or fret unnecessarily. Also, consider allowing yourself to train with run/walk intervals. I've stopped caring if I walk during a run, I think that was a major mental hurdle after completing the program and getting used to solid running. It's common after graduating to believe we've 'failed' if we walk. Which is ridiculous if you think about it.

[mooning Graduate in reply to runswithdogs]

You're right of course re. walk/run. I like the idea of cutting myself some slack by already knowing there will be easier weeks. Getting there is supposed to be half the fun after all

[runswithdogs Graduate in reply to mooning]

I'm convinced keeping it fun is the most important thing. Otherwise you won't want to do it, and eventually will fall off.

[Sandraj39 Graduate]

Another vote for increasing one of your runs. My route was very similar to simonwilliamstutor. Good luck - 10k is a great distance ☺

[OldPossum]

Thanks for posting this. You've asked the question I had in my head 😀 I like runswithdogs advice to build in easy weeks as my life does get in the way and I beat myself up a bit if I don't do as much. It's also good to realise you don't need to make every run a longer one to progress.

[misswobble Graduate]

It's good to take your time and get to 10k slow but sure. 10% rule is fine but if you do get stuck don't worry. I think we all get stuck at some point

Have fun!

[jt24 Graduate]

I ran 3x week after graduating including a couple of 6/7km runs and reached 10k 4 weeks later!

I run slow- usually between 7-7.30 minute km's and through c25k had no injuries or niggles.

I had read that increasing from 5-10k is generally a mental feat and so set out on one of my runs and it just felt 'a good day!' I reached 5k, felt ok, continued to 7k, felt ok, so continued to 10k!

I had no adverse side effects. I haven't run further than 10k yet and only run them once in a while. I generally stick to 3 runs, either 5k or 6.44k (3 or 4 miles).

Having said that, I have a 10k in May next year and will be giving Endomondo's training plan a bash to try and keep me sticking to it all through school holidays etc. (I fell off the wagon a bit and was being dragged on a bumpy ride over the summer holidays!) I would also like a plan to help up my pace a bit.

It depends on your aims and discipline but if, for now, it's 'just' to do it- go for it! Listen to your body and you won't go far wrong