running"? How often do you add a mile to go from 5k to 10k

tammymusic1

Just wondering i just started back In Nov running I did a 5k 3 weeks ago. I want to do a 10k on march 23rd. How often should I add distance? Thanks

AllonsYtotheTardis

from what I've read, the recommended amount is adding 10% per week.

KirstenTheFamilyCoach

Yep - add 10% each week to your long runs and as you add length make sure you do short runs in between too. Have Fun!

Capt_Apollo

from what I've read, the recommended amount is adding 10% per week.

cms721

A good rule of thumb is no more than 10% increase in mileage per week. I sure you can finish a 10k in four weeks, but you may feel sore. Good luck.

tea22

Congrats on your 5k! "They" say 10% of your total weekly mileage, so if you run 15k weekly (say 5k 3 times a week), increase one of those runs by 1.5 k per week: 6.5, then 8, etc. Other than that guideline, it's up to you: some can do a bit more, some less. For me, my knees start bugging me easily, so if I am increasing and that starts to happen, I increase by only 1/2 a k a week.


"They" also say you should do a cutback week every so often, maybe once a month.

I've read up on this because of a couple of comebacks from weight gain/injury.

Edit: I wasn't thinking about the dates. Maybe you could walk/run a bit if you don't get all the way up to 10 by the end of March.

tammymusic1

I am up to 5miles already. But do i do 5miles everyday for that week that I run? I run 3times a week. Or do I stick with like 3miles 2 times a week then do the long run only once a week. So much info out there.

coralietg

How many miles a week do you run? The "general" suggestion is 10% a week, but that is not a set rule. You do not need to be doing three 5 mile runs a week either, just make your one long run longer.

tammymusic1

ok that is what I thought 1long a week. what is an average for other days once I hit the 6.2

Capt_Apollo

check out the training plans for a half marathon, to give you an idea of what you should be working on. they're all the way on the bottom.

http://www.nyrr.org/train-with-us/training-programs/nyc-half-marathon-training-program