Training from 5K to 10K run

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)

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

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)

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.

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!

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.

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.