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Original poster

Crossing the bridge from 5 to 10K

994 replies

EmpressOfTheSevenOceans · 07/11/2016 12:15

For C25K graduates who are taking the next step!

W10R1 this morning, 3x15min runs with minute walks in between. I wasn't at all sure I was going to finish but I did, checked MapMyRun & saw I'd done 6.3K.

Hadn't realised I could run that far!

OP posts:
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SkiBike007 · 08/04/2017 09:14

Just did my best 5k broke all my split records Grin Smile Grin 31.30. Super pleased with myself as stunning morning but I'd not had breakfast or eaten anything in 14hrs so wasn't sure I'd have th energy but I used the NHS stamina podcast and trying to run to the beat of the music really helped.

silver I've not done it in running but for long cycling rides I wouldn't do any cycling/ running 3-4days beforehand? Maybe a lite run or walk. Good luck Flowers

EmpressOfTheSpartacusOceans · 08/04/2017 18:59

Brilliant, Ski!

Good luck, Silver. I'd google tapering 10K, there's lots of advice on not doing too much training in the few days before the race.

KanyesVest · 08/04/2017 23:26

God, there's great work being done on the thread! Hope everyone had lovely weather today.

I did exactly 8k in 60 mins tonight, which seems to be my default pace. I was doing 5min intervals with an odd 30-60 sec walk . I need to figure out the best steady/faster blocks.

Ski, you're really flying, well done!

Silver, the couple of 10k races I've done, I just rested for 2 days before, but I'm no expert! Best of luck with it.

Silvertap · 09/04/2017 06:42

I well done ski.

Think I'll do a few runs early in the week and then tail off for Friday then.

I ran a whole 10K without walking yesterday. So chuffed with myself. I can't believe how fast I've come on. I actually ran a bit further as I was following the app so did 11.8!!! Can't believe it.

chopchopchop · 09/04/2017 10:50

Well done ski, I can only dream of those times! 5.6km today in 47 min, but it's hot and I'm staying with family so it's hilly here! At least that's my excuse...

shortaris1 · 09/04/2017 11:59

I did my parkrun in 36.11 today. Super slow but much better than last time which was 40.22. Your time is amazing Ski

Off for an hours run now and starting interval training at a club tomorrow. Eek!

EmpressOfTheSpartacusOceans · 09/04/2017 13:51

Hills make a big difference, Chop!

5k in 37.30 this morning round one of the local parks, not fast but very pretty!

SkiBike007 · 09/04/2017 16:34

Yes it was a flat run Smile and I did walk for 60secs in middle as I was running out of oxygen. I have been doing a more undulating run route so it's obviously paid off plus running to NHS stamina app was massive help. I would like to get up to 10k but I'm more than happy mixing up the running, cycling& swimming at the moment than building distance. Plus I still SO desperately need to lose some weight to run further or body joints can't take it. The lovely weather is really inspiring everyone by the sounds of it Grin gentle hour family cycle today was gd stretch out.

EmpressOfTheSpartacusOceans · 09/04/2017 17:51

I need to try that app, I think.

SkiBike007 · 09/04/2017 18:14

It's was a podcast NHS 5k+ stamina it came with or without the intro. And you had to run to the beat of the music. I'm sure after a few goes it would get bit repetitive.

EmpressOfTheSpartacusOceans · 09/04/2017 18:27

7 weeks to the big run, a few goes should be all I need!

SkiBike007 · 09/04/2017 18:33

I read on one of the other threads the lady who ran a marathon by running 9mins and 1min walk and she found it faster than running non-stop. She posted a super fast time, she said her body felt better for the recovery time. So I'm not stressing about the odd 30-60sec walk now if it helps me keep the pace up Grin

SkiBike007 · 09/04/2017 18:34

Gd luck empress your been a real inspiring to me in last few months, we've all come SO far Smile

SkiBike007 · 09/04/2017 18:35

Excuse typos!!!

EmpressOfTheSpartacusOceans · 09/04/2017 18:41

Thanks Ski Flowers. We have! Do you ever go back & read your early posts?

(I always walk up hills)

shortaris1 · 09/04/2017 22:25

When's your run Empress?

Is it a 10k?

We have come so far. I did 5.6 miles today. Really enjoyed it too.

littlemissM92 · 10/04/2017 07:06

Hi ladies
5.3k in 33min yest only 2 weeks til my 10k and I still have ran over 8k should I be worried ?!

EmpressOfTheSpartacusOceans · 10/04/2017 07:49

29 May Shortaris, 10K through central London so all familiar territory. And flat!

Miss, I think you'll be fine. If you can run 8K you're 4/5 of the way to 10K, so do the 8 you know you can do & then there's only another 2k, and you know you can do 2k!

At that point think of how great you're going to feel when you get to the end. Think of how you'll reward yourself. Think of crossing the finish line and celebrating and telling us about it later.

And once you've done all that thinking you should be there!

littlemissM92 · 10/04/2017 08:16

I like that theory :)

KanyesVest · 10/04/2017 08:22

I agree with Empress, littlemiss, you'll be absolutely fine for 10k if you can do 8. It's just about keeping going once you get to 8, and the atmosphere on the day really helps can you tell I'm psyching myself up for mine??

EmpressOfTheSpartacusOceans · 10/04/2017 08:40

A long way back now I was nervous about trying to do 20 minutes and AnnettePrice said something very similar. And it worked!

When's yours again, Kanye?

SkiBike007 · 10/04/2017 08:41

That's a great theory empress even had me googling local 10ks this morning and I found one in mid-June Smile so I'm mulling it over. Gd luck littlemiss I'm sure the supporters will pull you through the last bit. I did my first 100k bike ride 4yrs ago having only got upto about 65k in training and it wasn't easy but I did it and the following year it was so much easier not from more training (I always struggle with the time for it) but just knowning I could do it Smile
I can't decide whether to train for that ride again or do the 10k run. My body prefers cycling less impact but fitting in four hour training rides to get the miles in is the main challenge. But I do burn more calories & lose more weight cycling as I think I sit in the fat burning zone a lot longer than running which I'm losing no weight what's so ever just toning a little. The buzz from running is better though Grin

EmpressOfTheSpartacusOceans · 10/04/2017 08:50

I love the buzz from running!

littlemissM92 · 10/04/2017 08:52

Thanks everyone it's definitely addictive x

SkiBike007 · 13/04/2017 20:44

Did another 5k stamina session today which was really good. First 2k is slightly uphill, I was running well with pace on the podcast but got a flipping stitch which I had to stop 3x for 30sec walks to clear. I think the combination of uphill gradient & pace did it. But I gained back my time with the 2k sprint downhill Grin so did a sub 33min 5k which after super tiring few days with the kids I was pleased with. I've gone back to doing a 10min/1k walking up hill warmup which is helping to make the running a lot easier. I used to try running up that hill but it was knackering start to the run if I go straight from home.

How's everyone else doing? We've going away for the wend (camping Shock ) but I'm packing my running kit so I can try somewhere new to run Smile& to keep warmGrin