Running advice

[Archieliam]

Hi I graduated from couch to 5k a few months back , since then I’ve been running 5k at least twice a week. I’m struggling to make the next step & feel like I’ve hit a brick wall . I’m hoping to do a 10k in December but feel like I’m a million miles away from that at the minute. I’m just after some advice as to how I can run further than 5k as at the minute I’m really knackered after 5k & don’t feel I can do any more. All advice appreciated thanks

[MissUnderstanding Administrator Graduate]

Come over to the Bridge to 10k board! That’s exactly what it’s there for. I followed the distance based magic plan which will get you to 10k in 8 weeks or 11 weeks depending on if you follow the three runs a week version or two. You’ve got lots of time, and you may find (as I did) that building from 5k to 10k is easier than getting from the couch to 5k once you make peace with running slower.

healthunlocked.com/bridgeto...

See you on Bridge!

[SueAppleRun Graduate]

Look at how long a 5k takes you and run for an extra minute, if you are knackered at 5k then slow down a bit or take a short walking break, it's amazing how much you want to run again after ,30 seconds of walking.

[Alan996 Graduate in reply to SueAppleRun]

Spot on. 👍

[Oldfloss Administrator Graduate]

Get across to Bridge... MissUnderstanding will sort you out...she is amazing... ! x

[MissUnderstanding Administrator Graduate in reply to Oldfloss]

Thank you!! Bridge is full of loads of names you’ll recognise- it’s the same friendly atmosphere of people who’ve been running a while and those building towards an hour or 10k for the first time. You’d be more than welcome there.

[Comte Graduate]

There are training plans for running a 10k such as Ju Ju's magic plan but there are many others. You are referred to the Bridge to 10k thread for more information. I use personally the Decathlon application which has many training plans for running.

[John_W Graduate Ambassador]

How long is your 5k taking you, i.e what pace at your running at?

[Fiadh79 Graduate]

I graduated a few months ago as well. After consolidation I started the Bridge to 10k programme mentioned by others.

I haven't finished it but that's because I don't want to get up to 10k yet. It has helped me transition nicely to a more long term way of running - with different length runs in the week. I really recommend it and if you start now you should be fine to do a 10k in December.

[Sax64 Graduate]

I echo everyone's comments, it's all sound advice. Personally, I find it's easier to keep going if you just slow down, we're our own worst enemy if we keep going for a particular pace rather than running by how it feels. I followed Juju's magic plan and got up to 60 minutes running quite easily doing 3 runs per week. This I combined with downloading the NRC running app which has a huge number of guided runs which are really motivating. Good luck, I'm sure you'll get to where you want to be. And me, I'm deciding whether to go for the 10k just now. It's a big time commitment as I ran 7.3k in 60 minutes, so there's still a long way to go for the 10k.