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Couch to 5K
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5k - 10k

Just ran my first 5k in training today in 32 minutes, my goal is to run a 10K next year for cancer charity, my question is do I continue to run 5k to get my time down or do I keep adding a bit more distance?

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I can only share my own experiences that I decided after graduation to focus on increasing distance and just run at a speed that was comfortable. I think if I had worked on speed and distance at the same time, I would now have a serious injury. I ran 5k for some time to allow my fitness to improve and then just started to increase one of my three runs per week - 5.5k to start with, then to 6, a 7, an 8, then a 10k. All at a nice steady pace. That is what worked for me

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Thanks that sounds the most sensible plan think that will work best for me as I'm 49.

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I am 53! That makes you a spring chicken! I have had some niggles along the way - calves mostly but I was sensible and reviewed my plans, re-introduced walk-runs, started strength and flex exercises for my knees and sometimes ran slowly, put in an extra rest day - whatever it took to keep going out 3 times every week! After graduating about 7 months ago, I run 2 x 5k and 1 x 10k. Legs feeling very strong

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Very well done 👍 sounds like you have done it properly thinking of your body and listening to it, my weak ankle is giving me a bit of pain tonight, I do wear a support when running. I'm really enjoying being able to run again as used to be in the running team when at school, then gave it up until a couple of months ago.

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Keep the 5k runs up, doesn't matter about time so much. About 6 weeks before your 10k race extending the distance gradually throughout those weeks on each run until you at least get near 10k, well, I did it over 3 weeks before my race, but I wasn't racing, although I managed to keep running constantly.Well, that's what I did, and I'm 61! So, l wouldn't worry about it too much! If you can get to 7k then you'll get to10.. and what you're running for and thinking of your husband will spur you on, good luck!😊

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Thanks for your sound advice all makes sense.👍

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Nothing to add re improving time / distance (only just beginning to work on that myself), just wanted to say sorry for your loss - running's a brilliant grief management strategy!

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Thanks yes running has helped me through, I was concerned that people who saw me running so soon after losing my husband would think it was wrong, but after speaking to the said people they all say go for it and good on you👍

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Whatever gets YOU through, is my feeling. It's your grief, not theirs (they have to work out how to manage their own...) but it is easier that they are not disapproving.

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My friend has also used running as "grief management" as polly calls it. Her husband died pretty suddenly and although he had been a runner she had never run. She said as she wasn't sleeping very well she may as well get up early and run. Six months to the day after his death she and their son ran in a 5k event in his honour. I was running too and was very moved by what she had achieved and thought it was a lovely thing to do as a tribute to him. So I wish you all the best with your training and your charity run when it comes.

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Thank you so much.

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I found, as did my wife that by adding distance (0.5-1k) on to one run a week and doing 2 other 5k runs, as the long runs got longer around 7-8k, the 5k runs got quicker naturally as the stamina was much better.

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Thank you that sounds very good advice, I've only steadily up'd my miles and it's worked so far, so look forward to giving your advice a go.

Every one on here has been so helpful.

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Nice to hear from someone who isn't too far away. If I manage to get to the Dalby parkrun, am I likely to meet you?

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I'm not there tomorrow I do have work commitments most Saturdays but trying to do one run once a month I'm hoping to go on the 10th. It's a great atmosphere and they make you feel very welcome.

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