Running, from 5km to 10km..

[Fisharefriendsnotfood]

Questions

I did couch to 5k after xmas. Followed the plan and have ran 5k about ten times with a PB of 28.27

I am hoping to do a ten Km by the end of May. I ran 6 k in 36.26 last week and today did 7 k in 43 mins.... Questions is am I slowing down too much?

Should I stick at the 5/6/7 distance for a few weeks before increasing distance again?

Any help gratefully received

Also, I keep getting a blister on the underside of my right foot, just under pad of big toe.. Does this mean my trainers are a poor fit? Anything I can do?

Bump

Watching with interest. I never seem to improve much from 5k - my knees start complaining! I'm not that old

well done! They do say if you are increasing distance then no more than 10% each week as you could run the risk of injury. You sound fine pace wise. It might also be advisable to do some intervals ( running flat out for a short period followed by walk or easy jog) this will help you to increase your general speed. Also keep up doing some strength work or cross training to keep everything strong and reduce risk of injury. Hope this helps!

Oh my knees and everything else complain too! Thing is at 3,4,5,6 or 7 I feel as bad it doesn't seem to get worse

Hope someone more knowledgable will be along to help us out

Ooh cross posts thanks Clure

Make sure you stretch out afterward aswell. I would also suggest getting a gait analysis (sweatshop or any good running shop) to check you have the correct running shoes. You may need something a bit more supportive, this may help knee pain and also the blisters which could be from running shoes not being supportive enough and feet slopping around!

Hi. Well done on 5k and am sure 10k v achievable. I was in similar position and now able to do 10k+. I also had same issue with blisters on one foot only around that area. I went back to running shop who swapped my insole and that resolved the problem. Have now bought new trainers with different support (as old ones worn) and not had that issue at all. Also suggest make sure have decent running socks.
Re training, can recommend 10k running plans. I used the one from runbristol.com (go to home then Are you fit enough then Training plans) which give race day countdown plan. Good luck!

I started running at the end of January and did my first 10k run this week . I'm with a club and once a fortnight on my longest run we've added on half a mile or so. My other runs during the week I've kept to 3/4 miles. No injuries with any of us (touch wood) so far apart from little niggles/aces.

My 5k time is about 31 minutes, 10k was about 1hr4 so a bit slower. I could really feel it in my legs the last mile and had to slow down a bit.

Well done on the 5k and good luck with getting up to 10k.

Well done, good 5k times!
Do get your gait checked and get good trainers, also good socks, such as 1000 mile ones, I've never had blisters yet touch wood!

Definitely get your trainers and socks checked.

My 10 km pace is slower and I don't worry too much. I personally went straight from 5km to 10km but running slower which was fine, I was surprised I managed it!