5k to 10k in 6 weeks?

[Naebother]

I'm a recent c25k graduate and am running 5k 3 x a week. I have done 2 park runs so far at 38 min and 36 min.

My friend ( who runs marathons) wants us to enter a 10k in 6 weeks time. I've had a look online at training schedules by they all are 4-5 x a week and I can only do 3 runs a week.

Any advice on how I can prepare?

[Mitchy1nge]

if you extend one of your runs by 1/2 a mile each week does that take you up to 10k in 6 weeks? (am really shit at maths sorry)

[Mitchy1nge]

yeah I think that works, just run for an extra five minutes each week until your long run is about an hour - you don't have to be running exactly 10k before the race?

[Naebother]

Thanks. Why did I not think of that!

[Mitchy1nge]

does that feel manageable? if you just want to get round then getting used to running for that length of time must help, but you could also use a shorter run, say 2 miles? for improving speed and just do the remaining 5k at your normal pace?

let us know how it goes anyway!

[travellingtime]

im trying to get up to 10km by the end of Nov and was also nearly put off by the training schedules saying that I needed to be running 4/5 times a week.
I just figured if I up my distance gradually each time I go out for a 'Long' run, I shoudl be able to build to 10km in time.
Would be great to get a good time in but if I can go the distance I'll be chuffed !

[Naebother]

That feels manageable if I go my long run at the weekend it should work. I need to improve speed too so like you idea of a shorter run

I could do

Week one.

1. 5k at normal pace
2. 3k some at fact pace
3. 6 k

Then same each week but upping run 3 by 1k per week

Travellingtime, like you I'm not bothered about my time too much, don't want to be last though!

[Naebother]

Fast

[Mitchy1nge]

somehow someone else is always last! how's it going so far?

[Naebother]

Thats true! Good so far thanks. I ran 5 k on Monday early morning at a steady pace

This morning I went out at 6 am in the dark, I did 5k but within it did 3 x fast runs/jogs alternately and 8 min steady run at end. The fast runs were very very hard. I only managed 3 x 3 mins!

On saturday I plan to run 6k. I'm visiting friends so just packing the running gear! They will think I am mad I'm sure!

[Mitchy1nge]

6am, you are dedicated! hope Saturday goes well and your friends are suitably impressed

[ifink]

I got an app that went from 5k to 10k in 6 weeks...think it was called 'bridge to 10k', but it was running three times a week (from memory the first week was running for 10mins then walk for 1 min repeated 4 times)....have you got an app type phone?? Check them out. This way of getting to 10k is tough but definitely doable

[AngryFeet]

Yeah you can do that. I had never run more than 5k but entered into a 10k without even training and managed to run the whole thing without too much bother :)

[Naebother]

Angryfeet that's good to hear!

How often were you running 5k?

I've had a look at 5-10k app its 9 weeks, guess I could start on week 4.

[RubyLovesShopping]

I regularly run 5k but recently trained for a 10k I can only run 3 times a week so my runs during the week I did the usual 5k run but at weekends did that route twice, then after a few weeks did 2x10k runs a week and one 5k. I found 5k easy but the last 2k of a 10k is a killer if you are not used to it!

[AngryFeet]

Only 2-3 times a week although I did a couple of aerobics classes too.

[Naebother]

Forgot to pack running shoes! Aaaargh

So I'm a run behind schedule and today feel like I am getting a cold

Ran 6k this morning very slowly.

I like the idea if running the 5 k route twice. Hadn't thought of that.

Not sure I will run 10k before the race though. Aiming to run 7 k this Saturday.

[Naebother]

I bet 5k dies feel easy if you're running 10 twice a week! I have a big hill on my route and running on the flat feels easy after that! (Once i get my breath back at the top)

[CantStopEatingCheese]

Also have a look at the Runkeeper training programs for 10k. It's free to join and you can see details of the training programs on the basic (free) membership. They are free as well. They are all based around doing 4 runs a week but you can get some ideas on how to do the intervals. I'm trying to work my way through the 10k in sub 65 mins at the moment. It's all very similar to what you're doing at the moment (1 long run gradually increasing the distance, 3 shortish runs with speedwork built-in). Hope that helps!

[RubyLovesShopping]

Nae there's one big hill at the start of my 5k route which is awful but I know once it's out if the way it's just flat or downhill the rest of the way round.
I'm back to doing just 5k again now.

[Naebother]

Thanks cantstop I think one long run, a shorter one with short fast runs within and a 5 k run a week is my plan now. Thanks to the advice on this thread.

Did 10 min jog then 5 x alternate fast run/ jogs today then a 10 min steady run. The fast runs are such hard work. Im only did them for a minute but It takes a minute of jogging between to recover.

Any tips on how you can increase duration of fast runs?

Should I do 2 x 3 min or is it better to do more but shorter. Ie 5 x 1 min?

[RubyLovesShopping]

Am no expert but I think the 5x1 min fast runs will help more plus over time you can lengthen them to 1.5 min then 2 mins etc

[Mitchy1nge]

hmm am also no expert but I think distance first, speed work later - partly based on own experience, the further and further I run the (slightly bit) faster I become overall whereas am not sure that shorter sprintier runs actually do as much for my endurance as The Long Run once a week


personally would wait until happily running for an hour at a time (sort of about 10k ish?) or make that the chief priority and leave the speed work until then unless you are overflowing with energy and really want to?

[Naebother]

Update. Yesterday I ran 7k. Very slowly. It took me an hour.

Next week 8 k. Target.

[SparklyFucker]

I managed 5k to 10k in just over three weeks, having only finished c25k a week before deciding to make the jump. I started by targetting the likely overall time, so did one week of 5x10minute stints with 2mins walking in between. Next week I did 3x20mins with two mins walking, week after that I did 40mins run, 2 mins walking, 20 mins run, and then the first run of the fourth week I just went for the distance, and managed 10k in 1hr 11mins with no stopping. Did it about three more times after that over the next two months, fastest time was 1hr 6mins. Haven't run more than 6k in four months though, and haven't run consistently in over a month - have been switching up with gym owrkouts & classes, but I'd like to do 10k again before christmas!

[SparklyFucker]

Should also say I was also only running three times a week too.