Tips for transitioning from 5k to 10k

gazerofthestars

Hello!

I have been running 5k's almost every other 2-3 days as part of my cardio training. Have reduced my personal best time of over 40 minutes (when I was heavier) to just 26.5 minutes within 5 months and in the process seriously fallen head over heels (not literally) with running!

My typical 5k routine goes something like this: I drink a glass of chocolate milk couple hours before the run and hydrate myself well an hour before. I begin by doing a 1 km warm up brisk walk followed by the actual 5k run. Then finish with a 1 km slow walk cool down after. Then I hydrate myself again.

In the past few runs I've tried several times to get that distance up a further 2-3 Kms but either I feel mentally exhausted after running for that long (mind you, running at that pace is pretty intense to me) or my knees can't take it any more. My best distance is still just 6.5 kms.

I've never tried carb-loading as I fear the excess 'baggage' in my stomach might slow me down but I understand I need to fuel myself properly and also I need to be well hydrated through the run. I also strength train for the lower body (Squats, Lunges) once a week.

Any tips in this regard will be quite useful.
Thank you. (and would like to add more running buddies on MFP so feel free to send me a request)

Claire594

Congrats on running ur 5k. I'm currently doing couch to 5k program which is training me to go from being a couch potato to running 5k in 30 minutes. I think there is another program called bridge to 10k it might help you.

CarsonRuns

You just need to slow down. You shouldn't do every run as fast as you can. Run at a conversational pace and extend your distance. There is a time and a place for fast running, it's just not every day.

You don't really need to change your fuel and hydration plan much, though I wouldn't over hydrate before you head out the door. Real hydration starts days before the activity. If you drink half a gallon to a gallon of water every day and then hydrate properly after your run, you'll be fine.

sjohnny

You aren't running far enough to need to "carb load".

The advice above to slow down is right on the money.

I finished a couch to 5k program in January and just kept adding a little more distance at least once a week. My short runs are now 3 to 4 miles and I work on going a little faster once a week. I do one long run a week where I add a little distance over the previous week (last week was 9 miles - I do these first thing in the morning before eating and do just fine - this may change as my distance increases). When I work on adding distance I slow my pace a little bit. It's working great for me.

gazerofthestars

Thanks a lot guys! I'll check out the Bridge to 10K program as well. and makes sense for me to go at a slower pace for longer distance.

gazerofthestars

So the slow pace definitely helped w/ increasing the distance. Pace was down to 10.2 km/h from my usual 11.2 km/h but I was able to do a 8 km run without taking any break in between. Thanks a ton!