how to go 5K to 10K

[TinyRunningBear]

I have finally decided to build on my achieving this challenge to run a 10K y end of October.

I am doing 2 runs per week and I understand that increasing those by 10% each week is a good way to build up to 10K.

Just to check does this mean both my runs should be the same distance each week? so that by the end I am running 2x 10K each week?

Thanks for any advice 😄

[SueAppleRun Graduate]

Goodness me no, only increase one run each week, if you increase too quickly you risk injury, most plans seem to have one longer run one shorter run and one either hills or faster run, if you are running twice a week your week will be longer than 7days. Ju Ju’s magic plan is a good one to follow, I can’t find the link just now but i’m sure someone will put it in comments

healthunlocked.com/bridgeto...

Hopefully that’s the link for the Magic plan

[TinyRunningBear Graduate in reply to SueAppleRun]

thank you so much really appreciated 😄

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

The 10% rule states that your total weekly milage should not increase by more than 10% of the previous week's total. It is detailed in this post healthunlocked.com/couchto5.... which also illustrates how it can be misinterpreted.

It is usually applied to one run per week, otherwise it takes a long time to get to 10kand all your running will be pushing limits, which is not wise.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[TinyRunningBear Graduate in reply to IannodaTruffe]

thank you I am loving it and looking forward to a new challenge 😃😃

[MissUnderstanding Administrator On a break Graduate in reply to IannodaTruffe]

That post about the 10% rule is really interesting!

[MissUnderstanding Administrator On a break Graduate]

I followed the magic plan to get from 5k to 10k. There’s a two runs a week version but it might take you longer than the end of October. What sorts of runs are you doing now? If you’re running 5k regularly, I’d go for the distance based version. That’s what I did (the three runs a week plan) and got to 10k quite easily. It was much better than going from 0k to 5k anyway! If you’re running for 30 minutes and covering a fair bit less distance, the time based one might be a better bet.

I’d sit down with the plan and your dates and think carefully about how much training you can commit to each week allowing for sensible increases in distance of no more than 10%. What you really don’t want is an injury that puts you out of the race altogether.

Come over to the Bridge to 10k forum! Lots of friendly faces you’ll recognise.

healthunlocked.com/bridgeto...

[TinyRunningBear Graduate in reply to MissUnderstanding]

brilliant thank you 😀

[Instructor57 Graduate]

The plan linked to by SueAppleRun is what a lot of people use to reach 10k and is based around the 10% rule .

Or you can just do your own thing , but you would ony be increasing 1 of your run distances by no more than 10% of your previous weeks total, not every run or your likely to suffer with an overuse injury

Ideally picking your run frequency up to 3x a week will help also .

2x a week will probably maintain your present fitness level whereas 3x will likeky improve it .

In which case you could do say

1x steady 5k at your normal pace .

1x Shorter run as a interval or Fartlek run , maybe 3 or 3.5k

1x Longer run at a slower than your 5k pace.

Mixing your runs up like this is an ideal way to progress .

[TinyRunningBear Graduate in reply to Instructor57]

Thanks for this and I am so glad I checked this out. I will definitely start 3 times a week as I love the idea of mixing it up and improving my fitness level. 😃

[Hedgehogs123 Graduate in reply to TinyRunningBear]

also if you haven't already, download the Nike Run app, theres lots of guided runs on there that will help you build up your mileage, strength and stamina but in the right way.

[TinyRunningBear Graduate in reply to Hedgehogs123]

Now I downloaded that ages ago but have not looked at it since, I will take your advice and take a look, thanks 😀

[Wawacito Graduate]

Do JuJu's Magic Plan, WillowandSola have provided the link.

The plan really works and does not overwork you. Been there, done it. Highly recommend it.

[TinyRunningBear Graduate in reply to Wawacito]

Thanks and great to get your feedback that it works! 😄

[Wawacito Graduate in reply to TinyRunningBear]

It works really well. Plus you can choose between achieving to run for either 60 minutes or 10k. I opted for the 60 minutes variant as I am not the fastet runner and can't do 10k in an hour. However, adding a week to the programme brought about the 10k as well. Took me 1:15 hours.

[Week7 Graduate]

You given loads of good ideas and advice. Hop over to Bridge to 10k for even more.The support is amazing over there and so many really experienced runnings happy to share advice.

Good luck