Moving from 5k to 10k fancy joining me?

Hopping on to this thread. I'm currently in week 9 of C25K and have worked out I run 4K in exactly 30 mins. With the warm up and cool down I get to 5k in just over 39 mins, so hoping to now continue building distance and eventually join you properly on this thread.

Today I did my longest one yet - 6.4km. Slow pace though - 7.02 per km

Mini achievement though!

I want to add a midweek heart rate band 2 run- it seems like half an hour of that is something I can fit into the work day without falling asleep at the desk after. Then I do a longer run at the weekend - that has been 6-8 km, I think it will be easier once I’ve settled into two runs a week to increase the weekend one a little.

Hello! I'm a slow runner (7-7.5 min/km over 6/7 km) and my main thing is strength training. When I had to dial that back during covid, I got up to 14/16k and was faster!

What I do now has to fit around the strength training so I think I will try the running overload plan pp posted. Has anyone tried it? Seems like a good timer to try now the weather has settled down a bit!

https://runningoverload.com/wp-content/uploads/2020/09/Training-plans-5k-To-10k.pdf

I can't run more than 3x a week and want something simple so it looks suitable - I may swap out the interval runs for HIT some weeks.

The injury/illness/building back up thing is so frustrating - good luck to those of you recovering - I hope we can all get out there and enjoy some spring running!

I’m just starting to get back into it. I did 6k on Saturday and another 4k yesterday. Trying to improve my pace a little now but I still get some runs where I am needing to stop or walk for a while.

I did a v slow 7km yesterday and don't feel too bad today but unfortunately I'm going away for work for a week so my progress will be thrwarted again

I did my first run in months yesterday and could barely move my legs this morning - only 5km but a pretty steep up and down run.

I'm going to try and follow my Garmin suggested workouts. Today is rest so I'm definitely following that!

I also haven't got anywhere near 10km yet!

That’s better than me at the minute!

I’m tempted to go back to C25K and go back through it. I’m needing to walk regularly to get my breath back at the minute.

Sorry to hear your back is still bothering you @SpringMermaid987, I know how frustrating it is :(

I'm still getting out three times a week but I can't seem to get beyond 5.5km, don't think I'll be making it to 10km any time soon!

Hope you manage to get back on it again soon.

I was surprised how much it had affected me, it’s like my fitness has been wiped out overnight.

The thread has gone a bit quiet! How is everyone doing?

I’m recovering from Covid and finding it tough getting back into it. My lung capacity has gone to pieces so I am constantly out of breathe.

Ive been out this morning and done 4k, had a 10 minute rest in the middle and did a few walk stages too. Aiming to get back out 3 times a week and hope I can get back into it quickly.

Made it to10.5km today so halfway to my half! Need to lose some weight to speed up but also knocked 30 secs per km off too!

@Fibonacci13 I live at the top of a hill which is a pain in the arse. Good for my training I suppose, the parkrun I did a couple of weeks ago was flat so it'll help me prepare for the next one.

@SpringMermaid987 that sounds nasty, don't overdo it. It's so frustrating when you want to exercise but you can't. I have an old back injury from a fall and I've to be so careful with stretching or else I seize up completely. I thought I had arthritis or something but I've had every scan imaginable and it just appears to be soft tissue/tight muscles. I walk around most evenings with a TENS machine stuck to either my lower back or somewhere on one of my thighs 😂 might be helpful for you too? But maybe yours it's more structural?

@Spirini it's so easy for those calories to add up, depressingly so! In old house, the run out the door meant I either went uphill or downhill so I used to go up first and come back down. In temporary house, everything was flat and it makes it so much easier to run. Don't underestimate how hard hills make a run.

@SpringMermaid987 I've also just finished reading that book. Like you say it makes a lot of sense but the actual doing is a lot harder.

I agree with you, I really notice when I run less regularly and the impact it has on my time (and motivation). I hope the weather brightening up a bit will make it easier.

I did a 5km today, but I had to stop to walk on two very steep hills which is a bit crap. I'd mapped it beforehand and thought it was going to be about 5.3km- if I'm going to build up to 10km I need to increase my distance...will know for the next time though and I'll had an extra loop in.

@SpringMermaid987 how did you hurt your back? I hope it gets better soon.

@Fibonacci13 @SpringMermaid987 You're both right, the calories used in a 35 minute run are depressingly low. I've started using myfitnesspal and I hope that'll keep me on track. I think I've been fooling myself on how much I've been eating.

(Also think it depends on age - definitely gets harder to lose weight as we get older annoyingly!)

@Spirini it always takes about 4-6 weeks for my metabolism to kick in and then the weight loss starts happening

I'm struggling to fit any runs in this week as we aren't back in our house and I can't leave the dog (and he won't run with me as he can't heel run, he just out runs me the whole time!).

Did an hour fast walk with the dog this morning though and ended up walking around 7-8km today anyway.

I'm far slower than most of you - my current 5km time is around 35 mins but I can do a 6mins 45 seconds km if I push myself. I would like to do a 10km in 70 mins as I think I should get my 5km down to 32mins eventually!

Hopefully will be back home next week!