Tips for progressing from 5 km to 10 km runs
unrelentingminx
Posts: 231 Member
Hi everyone. I've been running regularly (2-3 times per week) since January and last month completed a 5 km race in 38 minutes. I'm now looking to start increasing the distance I run. I do speed or hill intervals once per week and am still running 5 km once per week.
Does anyone have any tips for the best and safest way to start increasing my distance and how quickly I should be increasing mileage? I suffered with shin splints last year from working too hard too fast so I would rather not get a repeat this year (none so far!). Thanks
Does anyone have any tips for the best and safest way to start increasing my distance and how quickly I should be increasing mileage? I suffered with shin splints last year from working too hard too fast so I would rather not get a repeat this year (none so far!). Thanks
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Replies
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Add a k to your 5k run, do that for a few weeks, add another k etc etc till you get to 100
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Hey there is a great app from Race for Life for training from a 5km to 10km. I just ran my very first 10km race a few weeks ago and the app had great training runs to get there. Plus its designed for about 3 runs a week, which was great! I get shin splints too and I didn't have any problems with the runs outlined in the app. I did deviate at the end to suit the plan I had for running the 10k, but its definitely a good starting point I think its called 10k for pink and its by zenlabs. Hope that helps! 0
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Pick a day to do your long slow run, increase the distance by no more than 10% per week, and run it at a little less than your normal pace.0
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I have been a runner for 5 years now and the best advice I ever received about training is to GO SLOW!
Early on, I read that the body's systems adjust at different rates. The cardiovascular system adjust to something new in 3-4 weeks, your muscular system adjusts in 3-4 months and your skeletal system (which includes your tendons and ligaments) adjusts in one year. Your CV system will say that you can do more, but if you push it too far too fast, you will overstress the other systems. This is why so many runners get injured early in their training.
There is a tendency to want to go longer (I certainly have felt the pull), but it is important to be very measured in how you do it.
The other piece of advice I would give is when adding distance, do it on your long weekend run and slow your pace considerably. Your 5K race pace was 12:15, then your weekend long run should be probably between 13:00-14:00 pace.
Good luck and keep up the great work!0 -
TavistockToad wrote: »Add a k to your 5k run, do that for a few weeks, add another k etc etc till you get to 10meaghandyer wrote: »I think its called 10k for pink and its by zenlabs. Hope that helps!
Either of those are good choices or the Bridge to 10k app.
Personally, I think you should also ditch the speedwork / hill intervals for the time being and concentrate on three runs (one being the long run) all at an easy pace (using something like the talk test) for a few months, maybe until your long run is in the region of 12k. Then add in some tempo runs / fartleks as needs be to work on speed endurance.
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I'm working on this myself, and the above advice is good, especially the go slow part. Don't feel like you have to run as much or more than the last run every time. I have run a max of 5 miles so far and its hard not to make your max your new minimum - but like sun_tzu said you need to allow your body to adjust to getting more stress so work up your new distance gradually.
Also, you don't need to be doing 10k comfortably in training to do a 10k race. You need to be in range of that, but it is feasible to have the first time you complete all 10k without walking to be race day.0 -
+1 on ditching speed work, you're still base building and will derive more benefit from an additional slower run. To go from 5k to 10? Run consistently, run slowly and gradually increase your distances for your long runs.
The general rule is to not increase your total training volume by more than 10% per week, it's conservative but if you're in it for the long haul the goal is to run injury free and have fun!
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There's a Bridge to 10k Group!
I personally used a 5 to 10k plan after completing the C25k program. Worked for me!0 -
+2 on setting aside speed work for now. Do two shorter runs and then extend your long run by 0.5-1 km each week until you're at 10K.0
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unrelentingminx wrote: »Does anyone have any tips for the best and safest way to start increasing my distance and how quickly I should be increasing mileage? I suffered with shin splints last year from working too hard too fast so I would rather not get a repeat this year (none so far!).
Sack the speedwork, it's unlikely to be gaining much as you don't yet have a solid aerobic base.
As upthread, euther use an established plan, or limit yourself to increasing your distance by 10% per week.
Personally I found the Zen Labs trainer didn't work for me, so I used an Endomondo plan which got me to 15K sessions before my first 10K race.
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I'm eagerly following this thread. I signed up for a 10K back in March figuring I'd be ready by September. I still can't run a full 5K. I've accepted the fact I'll be walking a lot.0
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+2 on setting aside speed work for now. Do two shorter runs and then extend your long run by 0.5-1 km each week until you're at 10K.
Yep.
I used to run 5k once a week, do hill sprints once a week, and then do a 'long' run starting at 5k and working my way up to 9k... Once I swapped my hills for 6.5k it made my longer runs easier.0 -
TavistockToad wrote: »
Oh, let's see:
1. Deciding it's too hot to run.
2. Worrying that I won't be able to do it, which leads my training to suffer.
I've just been in a weird mind-place lately.
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TavistockToad wrote: »
Oh, let's see:
1. Deciding it's too hot to run.
2. Worrying that I won't be able to do it, which leads my training to suffer.
I've just been in a weird mind-place lately.
You'll probably find that running will help with running... :laugh:0 -
Test it out on a running machine so that you can stop at any stage after 5K and see how far you can go. I used to run 10K in 37 mins and did most of my training on a running machine. For Shin Splints make sure to ice your legs to reduce inflammation and do calf raises on the bottom of your stairs to strengthen them. I had them too and they are bloody awful.0
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Congrats on your first 5k!
You've been given some great advice here. I'll only add that you should look into what 10k races might be coming up in 2 or 3 months and sign up for one. That commitment will help you stay on track.0 -
TavistockToad wrote: »TavistockToad wrote: »
Oh, let's see:
1. Deciding it's too hot to run.
2. Worrying that I won't be able to do it, which leads my training to suffer.
I've just been in a weird mind-place lately.
You'll probably find that running will help with running... :laugh:
True. I was doing so well with the C25K app then prematurely attempted a 5K in May. My psyche went, "you can't do this!" so I slowed down.
Thanks for writing, I'll get back out there! 0 -
TavistockToad wrote: »TavistockToad wrote: »
Oh, let's see:
1. Deciding it's too hot to run.
2. Worrying that I won't be able to do it, which leads my training to suffer.
I've just been in a weird mind-place lately.
You'll probably find that running will help with running... :laugh:
True. I was doing so well with the C25K app then prematurely attempted a 5K in May. My psyche went, "you can't do this!" so I slowed down.
Thanks for writing, I'll get back out there!
The thing is, running is 99% in your head, and it's WAY earlier to talk yourself out of it than talk yourself into it.0 -
Thank you all for the support and great suggestions. Concensus seems to be bin the interval work, add a third run session and slowly does it0
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slideaway1 wrote: »Test it out on a running machine so that you can stop at any stage after 5K and see how far you can go. I used to run 10K in 37 mins and did most of my training on a running machine. For Shin Splints make sure to ice your legs to reduce inflammation and do calf raises on the bottom of your stairs to strengthen them. I had them too and they are bloody awful.
Luckily I've not suffered this year with shin splints, I think in equal parts because I took it more gentle this time around and because I've been doing strength training (Inc. Squats, lunges, step-ups etc) which has helped to generally strengthen my legs. Should I start getting them again though I will make sure I have an ice pack in the freezer and back off a bit on the run quantity/duration.0 -
BTW, if you want more structure, check out Hal Higdon's Novice 10K plan. It involves three weekly runs plus cross training. If you can do 5K, you can make the Tuesday and Thursday runs a bit longer. Cross training is helpful because it builds your aerobic base with less stress than running puts on your bones, muscles, and connective tissue.0
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Go slow for sure. For all your runs. Build your aerobic base.
Do you have a heart rate monitor? If so, try 180 - your age = target maximum heart rate (i.e. 149) for your go slow runs - so between 139 and 149 BPM.
If not, use the talk-test. You should be able to carry on something of a conversation while running your slower aerobic base building pace... out-loud of course, without gasping for air or feeling like you need to slow down further. Run with a buddy to test, talk to a dog (let us know if the dog talks back, mine does sometimes).
If at all possible join a running group or a meet-up with experienced runners and try to get some read on your current form. As you build time / mileage / volume out there, your form becomes more and more important both in making you a more efficient runner but most importantly to help protect you from injury. Form problems aren't strictly related to stride but taking too long a stride is certainly common.
If you aren't suffering from injury and haven't had problems for some time, you'll probably find you progress to 10K faster than you'd expect. Go slow, read up / get advice on form, be sure to take rest days, and have tons of fun!
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Depending what kind of place you live in, think of a nice, scenic, interesting route that is roughly 10k, maybe with a small hill or landmark that you want to tackle and work toward completing that route. The gradual increase and online running plans can all apply to this, but I think it matters to make your run enjoyable and entertaining. This is how I put on distance. I think, "hmm, maybe today I could make it around the cemetery AND THEN connect to downtown, or come back on that one walking path or trail that I haven't totally explored yet" --stuff like that. Makes it a more zen and groovy journey. Ultimately though, just keep on running and get into the rhythm of it.0
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