Not that I'm going much faster than a brisk walker you understand - it's more psychological. I'm worried that if I start walking in the middle of runs it could all begin to unravel.
So for one run each week I've started trying to run for one song - or bit of a long track - more. I might repeat a few times if it feels too hard.
It's got me up to 45 minutes of slow running but I'm not sure how far. If I keep this up gradually to be able to get to an hour or 1 20 ish - would that get me round a 10k in the summer ?
Written by
parkbirdy
Graduate
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Hi. Have you downloaded the bridge to 10k podcasts and tried them? (if you search 'bridge to 10k I think they come up). They actually go back to shorter intervals initially (4 x 10 mins) and then build up. I've just finished them and found them brilliant (now just got to keep going without a voice telling me to start and stop!) Hope they help!
Yes increasing one run a week by about no more than 10% a week is a good way to increase distance. Measuring your run by time means adding one extra song (~3-4 mins) will work well. It's advised that you drop back a little every 4 weeks, eg go 40, 45, 50, 40, 55, 60... This is not an exact science; more a case of listening to your body.
top tip about going back a bit - i took the whole original 5k programme v slowly and repeated weeks. Seems to suit my knees. I don't think i'll be brave enough to try a 10k until the early summer so that should give me enough time
I didn't follow any training plan when I went from 5K to 10K, I just added extra distance onto one run a week. I mixed up my weekly running as follows:- 1, Some hill work to build up my strength and stamina.2, HIIT to help increase my speed. 3, long run. adding about 10% distance to my previous long run. Then once I knew I could do the 10K distance I linked two of my favourite runs of 5K together making a figure of 8 route. Once I had crossed over onto the second 5K route my brain was happy to convince my body it was a run I loved doing so my body responded in a positive manner. I then planned a completely new route on roads I had never run before, quite flat but easier to cope with the longer distance as it was new terrain. Good luck, take it nice and steady and you will manage it.
Hills - i knew they had to come up at some time. At the moment I'm coping with inclines so slight I wouldn't have noticed it walking. But there is a short steep hill not too far away which I could do repietitions of up down on - would that do?
Increasing the long run I can do, and like the idea of slotting together familiar bits.
But HIIT - you've lost me! Is that intervals - like the 5k+ speed podcast?
listen - the only hills i've faced I've only got half way up - so impressed already. On a flat route I tried my first proper timed 5k recently - a good couple of months after graduation. Was pleased to finish in 35 mins, and think with some decent effort I might be able to get it to 30 mins on a good day with the wind behind me and hill facing right way. Not sure I'll get any faster than that - certainly not without an austerity regime in the kitchen and pub.
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(In my defence, it did have a whopping hill in the middle.)
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