10k in 8 weeks???

[GeneHuntismyloveslave]

Ok been running since July, finished C25K in October and since then have averaged (for various reasons) 2-3 runs per week of around 30 mins and approx 2.66 miles each time and occasionally only 1 run a week. Have been challenged to a 10k in 8 weeks time and thinking this may help me focus on training etc but just debating if it is actually a good idea or not? I have a C210K Rundouble app but just concerned that I haven't actually run 5k yet although can do 30 mins and I was worried my fitness was starting to dwindle. Perhaps this would give me the focus I need as I was ok when I was on the C25K plan?

Any advice gratefully received (or indeed a boot up the backside!)

Sure, you should be fine. You'll need to run regularly and build up gradually. If you add on 1k a week to your longest run then you've got time to build up to 10k in 8 weeks. Don't think of it as twice as far, once you get into the rhythm then the second 5k is much easier than the first 5k.

I am no expert and have run further in the past so perhaps a pinch of salt required but could you go out and just keep going, allow yourself enough time to walk back if you need to. I have run my furthest without too much difficulty when out with a friend when we got lost, we just had to keep going and we knew we weren't too far away. We went much further than we intended but managed it though were tired afterwards and it hurt a bit the next day but very comforting to know that we could and did just keep going for 80 minutes.

8 weeks is plenty of time to go from 4km (which is what your 2.6 miles is) to 10k, as Eau Rouge says, add 1km every week, and do try and get three runs a week in. But if you do get up to 10k by six weeks, then only run a five km a couple of times in the two weeks before your race - if you're racing then you'll want to be fresh to do it. If you're just targetting the distance to finish then you can afford to take it pehaps a little slower and add 0.75 each week, and once you reach 9km, taper back down to 5km for the last week before your race day.

Definitely do-able! Is your 10k an actual "race". If so, on the day the other people and atmosphere helps carry you on too. If have got up to 30 minutes you have ALREADY done the difficult bit, agree with eau on this the 2nd 5k is easier than the 1st 5k. Maybe just aim to stay out a little longer, and run till you feel like stopping rather than than setting a time.

I have been running at a lower frequency than you, and only 5ks but was able to happily potter around for an hour recently when I had the luxury of a nice day and an open diary . I find i get into the flow more after the 30 min point too.

So in summary - you will be fine, and you will probably surprise yourself!

You need to follow a schedule so that you build up properly, I followed this one first time but there are loads out there, just google and choose the one that appeals. www.actionaid.org.uk/sites/default/files/publications/10k_schedule.pdf