How to progress from 5k to 10k

Quixotic101
Quixotic101 Posts: 8
in Fitness and Exercise
After 12 weeks starting with walking at snails pace to running at a gentle canter I can now run 5k in approximately 30 min. This is a comfortable pace for me. Do I now try to run faster or keep the pace and try to gradually reach 10k. The 10k seems like an impossible goal. Incidentally, I am 56 and was ultra unfit having neglected myself for as long as I can remember and the last thing I thought I could do was run to even save my life.

Replies

  • badbcatha05
    badbcatha05 Posts: 200 Member
    There is a bridge program for 5k to 10k that was designed as a follow up to C25K. I used the app from active for both. It worked, I made it from 5K to the 10K following the program. It's just as easy to stick with just longer time periods.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    The bridge to 10K plan is reasonable, and there is a group on here for it.

    Equally just keep adding 3-5 minutes to your time per week until you are running for an hour.

    Once you're there you can work on speedplay
  • Natmarie73
    Natmarie73 Posts: 287 Member
    Wow you sound super fit to me! It took me over 12 months to finally be able to run 5ks after completing the C25K and still struggle to complete 5ks in an hour. Yesterday I decided I will try to get to 10k so downloaded a training program by Hal Higson - the 10K novice program. I started it last night by doing a 4 k run.
  • Quixotic101
    Quixotic101 Posts: 8
    Probably not recommended but I had a 3 pronged approach. Diet to lose weight quickly, excercise to build muscles and start by walking fast and then begin running. Always out of breadth initialy. Then start selecting a 5k round trip route. The compulsion to return home was enough to push myself harder each time. Repeated this every day without fail. Good luck with your 10k.
  • bkbenda
    bkbenda Posts: 265 Member
    I used the free training plans in Runkeeper. Under "training", select "finish a race" then "10K plans". There are 3 plans that will build you up to a 10K (sub 65 min, sub 60 min, sub 55). The app prescribes your runs and prompts you during your run. Runkeeper also syncs with MFP. The sub 60 plan built both my distance and pace after C25K.
  • ElliottTN
    ElliottTN Posts: 1,614 Member
    Do I now try to run faster or keep the pace and try to gradually reach 10k?

    Your 5k time will end up much faster once you can reach 10k. win win.
  • ldocampo
    ldocampo Posts: 34
    I use an app to bridge the gap, it's by ClearSky, it's great!
  • ShibaEars
    ShibaEars Posts: 3,928 Member
    I had only done a couple 5K's in my life, in about 32 minutes. I just decided to do a 10K :laugh: I'll be honest, I had never done the distance before the big day. I didn't care what my time was, since it was my first one. I had to walk for a minute here and there, but it didn't bother me. It took me 1 hour, 2 minutes. Now I have that time to improve on.

    I just wanted to see if I could do it and mentally push through. Now I know I can, and I can focus on being faster.

    (edited for spelling)
  • Quixotic101
    Quixotic101 Posts: 8
    At 56 I am well past the point where I can ever describe myself as being fit :smile:
  • Quixotic101
    Quixotic101 Posts: 8
    Wow, 10k in 1 hour at first attempt! This has occurred to me as well. Just push hard and go for broke. Then if I succeed I know it can be done - possibly half the battle.
  • Eric_DeCastro
    Eric_DeCastro Posts: 767 Member
    I had only done a couple 5K's in my life, in about 32 minutes. I just decided to do a 10K :laugh: I'll be honest, I had never done the distance before the big day. I didn't care what my time was, since it was my first one. I had to walk for a minute here and there, but it didn't bother me. It took me 1 hour, 2 minutes. Now I have that time to improve on.

    I just wanted to see if I could do it and mentally push through. Now I know I can, and I can focus on being faster.

    (edited for spelling)

    that is fast. my current longest run is 4.8 miles and it takes me 53ish min to complete. 10K in an hour is blazing fast.
  • froeschli
    froeschli Posts: 1,292 Member
    I started with a couch to 10k program right off the bat. But the only actual difference to c25k was total time involved, and the intervals weren't as arbitrary. Now, after lazing for the winter, I am going by my own estimation, deciding on an interval (started with 5min run 1min walk) and then deciding how long the run should be. 45min to 1h usually. Depending on how a run went, I either keep the interval, or up it for next time.
    To get from 10k to 20, I used one of Hal Higdons plans as well.
  • ShibaEars
    ShibaEars Posts: 3,928 Member
    I had only done a couple 5K's in my life, in about 32 minutes. I just decided to do a 10K :laugh: I'll be honest, I had never done the distance before the big day. I didn't care what my time was, since it was my first one. I had to walk for a minute here and there, but it didn't bother me. It took me 1 hour, 2 minutes. Now I have that time to improve on.

    I just wanted to see if I could do it and mentally push through. Now I know I can, and I can focus on being faster.

    (edited for spelling)

    that is fast. my current longest run is 4.8 miles and it takes me 53ish min to complete. 10K in an hour is blazing fast.

    Thanks :drinker: I think a lot of the people in this particular run must've been more competitive runners, because I was in the "slower" group.
  • Quixotic101
    Quixotic101 Posts: 8
    Thanks for all the responses.
  • Shropshire1959
    Shropshire1959 Posts: 982 Member
    As you're running a 30 minute 5Km in 12 weeks you are doing brilliantly - well done you.

    The next 5km wont take you as long to build up - BUT take your time - do not rush and get yourself injured.

    Running with a club is a great way to keep motivated and improve. Maybe look for a 10Km race in about 12 weeks time and train for that..

    Take a look at MAF based training - where you run with a HRM and aim to keep your Heat Rate below 180-YourAge (I'll tell you - it;s tricky because at our age ..I'm 55 too... that's a very slow pace .. but stick with it and it does not take long to build up a goodly distance) - here's a link : http://philmaffetone.com/maf-test

    Have fun
  • Quixotic101
    Quixotic101 Posts: 8
    As you're running a 30 minute 5Km in 12 weeks you are doing brilliantly - well done you.

    The next 5km wont take you as long to build up - BUT take your time - do not rush and get yourself injured.

    Running with a club is a great way to keep motivated and improve. Maybe look for a 10Km race in about 12 weeks time and train for that..

    Take a look at MAF based training - where you run with a HRM and aim to keep your Heat Rate below 180-YourAge (I'll tell you - it;s tricky because at our age ..I'm 55 too... that's a very slow pace .. but stick with it and it does not take long to build up a goodly distance) - here's a link : http://philmaffetone.com/maf-test

    Have fun

    Thanks. I checked my pulse after a 5k run and it was around 120. Before starting the run it was 46. Not sure if that is good or bad.
  • lisaabenjamin
    lisaabenjamin Posts: 665 Member
    At 56 I am well past the point where I can ever describe myself as being fit :smile:

    Age doesn't stop you from being fit, unless you use it as an excuse. There are plenty of fit 56 year old, and 66 year olds, and 76 year olds...and older! Just because you don't feel fit now doesn't mean you can't or won't be in the future. Keep working towards your goals and don't give up - age is just a number!! :-)
  • Annalisa_87
    Annalisa_87 Posts: 56 Member
    I just made my first 10k run last week. I've been running pretty much three times a week for 6 months now. I managed to do it in an hour and four minutes. The key is in my opinion, go at a comfortable pace and wear a good pair of shoes.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    run more?
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    After successfully completing the couch to 5k, I tried the bridge to 10k, but didn't really fancy it. So, I just continued running, but added about 10% to my long(er) run each week. I wouldn't worry about increasing speed too much at this point, that will come.
    At 56 I am well past the point where I can ever describe myself as being fit :smile:
    Age doesn't stop you from being fit, unless you use it as an excuse

    Totally agree. :flowerforyou:
  • Quixotic101
    Quixotic101 Posts: 8
    I just made my first 10k run last week. I've been running pretty much three times a week for 6 months now. I managed to do it in an hour and four minutes. The key is in my opinion, go at a comfortable pace and wear a good pair of shoes.

    Well done. I'm envious. Having inched forward to 7.5k it does not appear so unattainable but injury is my main concern as it will make me an invalid and undo the momentum.
  • geebusuk
    geebusuk Posts: 3,348 Member
    That's not too bad a 5k time - I suspect if you just reduce your pace a bit, you should do 10k ok.

    You can get calculators to show you a similar pace, but I'd just slow it down and see how far you go - do 1k extra per session maybe.

    There's no problem taking a break and carrying on.

    Just over a month ago I did a trail ultramarathon (32 miles, including some really steep off-road hills),
    I finished about 10 minutes after a friend of mine - I was hoping for a similar time, but clearing up the mess my dog made and being behind the 'sweeper' at the start didn't help! My friend is now well in to his 70s!
    Our times weren't amazing, but there were plenty behind us too!
  • Quixotic101
    Quixotic101 Posts: 8
    Well I decided to take part in a local run and although I had set my sights on 5k only, at the last moment I thought what the heck and plumbed for the 10k. I survived. My time was approx 1 hour. Hope it was not just a freak event - a flash in the pan. Now to maintain this for a few weeks.

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