Training from 5K to 10K run

hairspraymafia

Hi everyone!
I've been currently running on average 4 to 5K every second day. I'll be doing a 10K race in June and would like to get tips on how to basically run twice the distance I run now. I run 5K in 30min (which is a 9-minute mile for non-metric users). I'm 33, 130lbs and 5'4, if that helps.
Any long-distance runners have tips to share?

Thanks!

Siannah

Bump!

I'm interested in the same. I started Couch to 5k nearly 2 months ago and it went (surprisingly) well. Just yesterday I did my longest run yet, 7k (in 47 mins), yay!

I'm also doing a 10k in June and I'm hoping to be able to run it (as opposed to run/walk). But what's the best way to work towards this? So far I've just been running a few minutes longer each time (I go 3 times a week), but should I incorporate interval training and if yes, how? I use Runkeeper on my phone and there is a "coach" section on it, but no idea how it works! :laugh:

hairspraymafia

I'm gonna start running an extra mile a week, or at least try to! I find it hard to not be able to carry water with me when running. We have a Running Room store near my house, I might pop in and ask for tips (since no one is replying with advice! LOL!)

sdsmom

Hal Higdon's website has great training plans. http://www.halhigdon.com/training/ I've used his 10K plan in the past. Good luck!

BrianSharpe

Keep on bumping up your volume and try to do at least one longer run each week (long slow distance) until you can comfortably run 10K. As a guideline your total training volume should not increase more than 10% week over week.

There are some great, free training plans on runnersworld.com (and lots of other terrific resources there too)

ChrisGoldn

I dont like Runkeeper.... for me wasnt tracking right... I used Get Running (Couch to 5k)

xgg2rs

I used this program for progressing from 5k distance to 10k : http://www.djsteveboy.com/intervals.html

It's trance type music and the intervals are already built in and the best part it's free !

I am sure you could get an app to run intervals on your smart phone too if you have one.

Good luck with your race

hairspraymafia

Thanks for all the tips everyone!

mmk137

i use a program called bridge to 10k

http://blog.bluefinapps.com/about-bridge-to-10k/

there is an app in the apple app store for it as well.

but imo don't get the gps. I found it seriously not worth it, tells me I ran 5km in 60mins, when I know in fact I ran 9km (when I look at my nike+ and at google maps)

hairspraymafia

i use a program called bridge to 10k

http://blog.bluefinapps.com/about-bridge-to-10k/

there is an app in the apple app store for it as well.

but imo don't get the gps. I found it seriously not worth it, tells me I ran 5km in 60mins, when I know in fact I ran 9km (when I look at my nike+ and at google maps)

Awesome, thanks for the recommendation!

PrincessNariko

Start pushing a 0,5 km to 1 km each time you run. I run 40-50 km's a week and couldn't run a meter 1 1/2 year ago

To push down the time I started with intervals for the whole 10 K by running a little bit faster every other 0.5km. Today my record is 10K in 46.30 and still pushing the time down.

sarafil

Common runner's advice would be to only increase your mileage by 10% per week. Anything more could increase your chance of injury. Good luck!

BerryH

When you move up to 10K, it's worth having a different goal for each training session so you keep up your speed up as you increase distance. So your week could be something like:

Tuesday: warm up, 20 mins of intervals, cool down
Thursday: warm up, 5K at target race speed, cool down
Sunday: Long run, increasing by 10% more each week

Plus two days cross training, if you want.

Good luck!

Siannah

Ls of good advice, thanks!

I've read about Bridge to 10k, feels weird to go back to running/walking though!

PrincesNarik that's a brilliant time for 10k! I did 7k in 47 mins, so definitely have to work on speed - eventually, I believe increasing distance and running time is more important than speed at first, is that correct?

PrincessNariko

Yes: i was really strict on my running technique and to be able to run the whole 10K without killing myself(LOL). When my 10 K's was relatively easy to do and I could do it more than once a week in slow speed, I started to speed up. At first I only ran 10K's 1-2 times a week and when I was ready I started to run 4-5 times a week.

My time got better by each week from there.

Siannah

That makes sense. Think I'll just try to add a few minutes every time I go out.

sjohnny

I'm kind of doing the same thing right now. I had never really run before November and I finished a couch to 5k type thing on New Year's Day. Since then I've been running three times a week and just increasing my distance a little at a time. I've run two 5ks since then (27:47 and 26:19) and am signed up to run a 10K at the end of April. I'm running one "short run" (3.5 to 4 miles), one "long run" (5+ miles and increase it a little bit every week) and one "how am I feeling" run (I decide before I go what I'm going to do based on how I'm feeling). This week I ran 6.2 miles on Monday (58 minutes) and 5 yesterday so tomorrow will be my short run. So far it's going really well - I think. I feel good and am not getting hurt so........ On my non-running days I do dumbbell workouts and Sundays I don't do anything.

tdcackles

I use a camelbak for water. Love it! I ran my first 10K last July 4th. Training? RUN! Just get out and do it. Start out running as much as you can. If you have to walk; walk....but finish the 10K. good luck.