Going from 5K regularly to 10K race in July - any tips?

[OTheHugeManatee]

I'm a 2011 C25K graduate and have kept up the running since then, barring a few weeks off with calf strain in December. My friend and I have decided to sign up for a big 10K run in London in July and I'm excited but a bit nervous.

Any tips for going from 5K to 10K? My 5K time is currently approx 30mins, though that's been a bit slower since the injury and I'm trying to be careful about building up again, as I think it was caused by trying to add speed training to my routine when I wasn't quite ready and should have just focused on building strength. I don't want to end up injured again, but nor do I want to be the last straggler to finish

If anyone can recommend a training plan or just has tips on where to start with building up towards a 10K I'd be most grateful

I used a bupa training plan (available online). I found it very good - built up the time/distance sensibly. I was a similar level to you after 5 k and managed the 19k in 60 mins. It was great! Good luck!

I also used the Bupa programme to go up to 10k with success. I just did week 3 for each of the first 3 weeks.

Thanks for the Bupa recommendation, both of you! I've had a look and will have to adapt it slightly, as my weekly schedule means I can only usually do weekday runs on Wed and Fri + one long weekend run, but it looks very doable.

I've got 12 weeks till the 10K, so reckon I'll build up toward a 60min long run a bit at a time over the next few weeks, and add some fartlek along the way if that all seems to be going well. Having fun now planning out longer routes!