5K to 10K

mrk34
mrk34 Posts: 227 Member
edited October 2024 in Fitness and Exercise
I am a novice runner. I completed my first 5K (32:22 minutes) last September. My second 5K was on November 13. Time was 29:33. As you can see I am not that good.

I started running in May. I started with short 2-3 minutes runs. I kept increasing the distance time until I could run one mile without stopping. Then I kept running one mile almost every second day and three times ran practice 3.1 mile.

After my second 5K, I increased my runs to 1.5 mile and I do it three times a week. It feels just right for me now.

Do I have a chance to finish 10K in May 2012 if I continue this way? OR I must increase to 30 minutes runs, as practically all programs seem to recommend?

How difficult are 10K runs for those who completed 5K?

Replies

  • Athena413
    Athena413 Posts: 1,709 Member
    You have PLENTY of time to increase from a 5K to a 10K. It's only 3 more miles. Your runs during the week can stay at around 1.5, maybe 2 miles if you want, but I'd suggest doing a longer run on the weekends. You want to at least get used to the 6 miles and run it a time or two before the actual race. I have some 5K-10K training plans I can share if you're interested. Most of them are 8-10 week programs, so like I said, you've got nothing to worry about on time. That just gives you that much more time to work on speed work and hill work if that's something you're interested in.
  • Jorra
    Jorra Posts: 3,338 Member
    You could check out the "Bridge to 10K" program which I believe is originally an extension of C25K.

    Here's just one of many sites that describes the program. http://blog.bluefinapps.com/about-bridge-to-10k/
  • mlplunkett
    mlplunkett Posts: 3
    Thats plenty of time!! I did an 10 week program but if you want to be a stronger runner before you start adding a bunch of miles I'd recommend Jeff Galloway's plan:

    http://www.jeffgalloway.com/training/5k.html#10k
  • gp79
    gp79 Posts: 1,799 Member
    The 5k is a fast race. So going into a 10k, you just want to ensure to pace yourself, especially if it's your first one. I remember my first one and I couldn't help but run faster than I had intended. Lots of people, it's motivating and you're pumped up. I think that with little training you could do your first 10k.

    I didn't do any specific training program, I simply continued to increase my mileage over time. With increased mileage, came increased pace. For beginners especially they improve quickly and naturally, at least that was my experience.

    Reading this has got me wanting to sign up for a 10k this spring.
  • lifeskittles
    lifeskittles Posts: 438 Member
    I improved my endurance surprisingly by doing sprints...Increasing my time not distance on the treadmill running sprints...30 seconds all out sprinting with 60-75 seconds of light jogging. I started at doing this for 10 min sprints + 20 min normal jog 3-4 times a week then the next week 12 min sprints + 18 min jog 3-4 times a week until I was at 30 minutes of sprints. Then From there I added some jogging after the sprints increasing in intervals of 5 minutes. Then I also improved by training only breathing in and out through my nose. It forces your body to rely on less oxygen during the training. That way, when actual race day comes and you start to feel fatigued the last mile or so you can begin to breathe through your mouth and it will give you a boost of energy. Just some things I have learned over the course of my running adventures over the past 4 years or so. I try to do a "treadmill 5k" every other day now...My 5k's are at about 26 minutes. So if I do a short "quick" run (10-15 min) the day before a 10k I seem to have more energy for the run and my legs are stretched out and ready to go! But I always start out the first mile or so when training with sprints because I want to try and retain my muscle mass.....Okay thats enough rambling from me! :)
  • M_lifts
    M_lifts Posts: 2,218 Member
    i wouldnt call yourself a novice runner if you can run a 5k in that time. your time will continue to improve so keep on running.

    I did couch to 5k initially and then after that i just ran for 5 mins longer each time. So similar to a programme called one hour runner which you can google. I didnt want to go back to bridge to 10k as i didnt want to do walking again. Increase the amount you run everytime you do go out and you will continue to get better. ALso id recommend running groups as well! my time has gotten so much better since i joined my tuesday night running club. you get a lot of encouragement and support from likeminded people
  • MamaMayo
    MamaMayo Posts: 30
    You have PLENTY of time to increase from a 5K to a 10K. It's only 3 more miles. Your runs during the week can stay at around 1.5, maybe 2 miles if you want, but I'd suggest doing a longer run on the weekends. You want to at least get used to the 6 miles and run it a time or two before the actual race. I have some 5K-10K training plans I can share if you're interested. Most of them are 8-10 week programs, so like I said, you've got nothing to worry about on time. That just gives you that much more time to work on speed work and hill work if that's something you're interested in.

    You have plenty of time, I went running from 5K's to running half marathons. I follow "Hal Higdon's Training" schedule, which you can get right online. I gives a training set up of how far, how many times a week, and rest days, along with distance. You will do fine. Remember, it's not all about the timing it's about starting and crossing the finish line. Good Luck!


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  • mrk34
    mrk34 Posts: 227 Member
    Thank you all for info, great recommendations, and advice.

    I realize that to going from 5K to 10K will require work.

    Will try to implement your wisdom that you shared with me.

    Thank you.

    Mark
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