Crossing the bridge from 5 to 10K

[EmpressOfTheSevenOceans]

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!

Hope ur ankle ok short, I run with an ankle support on both ankles, theyare the £20 ones from Boots NeoG blue with gel things by the ankle and they have been excellent even if a tad pricey but they have kept me running after I hurt my ankle in Dec. The other ankle is 20yr old injury which never fully recovered.

Went out this morn 10-11am intending to do solid hours run ideally 9k+, but after 45mins nonstop I was massively overheating it was really warm n sunny, I did bit walk/run to get to an hour and 8.5k but had to stop at a shop to grab bottle of water as was getting dizzy, walked the last bit home. I really don't like wearing sunglasses running so tried a baseball hat which was great for glare but was hot, I think need one of those corny American visor things what do others do? Glasses or hat?

Hi everyone someone mentioned an app yesterday where you can put your postcode in and look at other peoples routes but I can't remember what it was called can anyone help? X

Hello all, How long realistically do you think it takes to go from 5 to 10k ? I found having the 5k race really motivated me to keep training so I am looking at booking a 10k in a few months ?

Please bear in mind I am overweight and in my 40's

Howlong I would say book one for late sep?

Thank you littlemiss I have found a 5 mile run early sept that I might aim for.

I don't want to be too optimistic but I don't want to lose momentum either.

It took me a couple of months to go from 5 to 10, I think (also in my 40s) so September should give you time to manage the whole distance & get some extra practice in.

I had to stop running altogether for a few weeks because of knee pain so beware overdoing it, because that was so frustrating.

I got decent trainers, cut my running down to a max of 15k per week, started mixing running surfaces, got advice from a trainer at my gym on knee strengthening exercises & started taking Omega 3 supplements. All of those together worked!

Thank you Empress good advice .

I have looked further into the 5 mile race and it looks a bit scary. Last year was the first one and out of 76 starters only 50 finished (2 horrible hills apparently) Think I will keep looking

I am going to do parkrun again on Saturday and keep up the three runs a week and hopefully will find a 5 mile or 10k to aim for .

Thanks ski I'll take a look.

Its starting to feel a bit better.

Does anyone know which app my last message was about ? Xx

I don't, Miss, sorry - possibly Strava?

Thanks empress have downloaded it will take a look

It's just a guess - never actually used it but from what I've heard other people say it might be the right one!

Hi everyone, hope the running is going ok all round!
I would allow 10-12 weeks to get to 10 from 5. I think it's easier and quicker if you continue to follow a plan rather than go off piste like I did
MapMyRun isn't an app (that I know of anyway!) but you can view other peoples runs online. I log a lot of mine on there.
I'm still struggling to get to 10K. I have six weeks before my race but have a 2 week holiday slap bang in the middle. I think I need to join a running group and get some focus as I am worrying. I just did 8k but it was really hot and humid and hilly so I had to walk for 60 seconds a few times. Does anyone fancy looking at my split times and critiquing it? Maybe I need to pace myself to be slower overall, I'm just so clueless. I do parkrun every week in 28ish mins so I know I can do better than this...

Zippy there's nothing wrong with what that IMO I hadn't run 10k even once before my run I think the most was 7/8k I just winged it the adrenaline and diff atmosphere willget you through I promise I have attached the times from
My first 10k incase you wanted a nosy

That's amazing littlemiss. I think I'm judging myself on my best 5k times but that's not feasible for 10 (yet!). I also felt a bit of a let down because I had to walk a few times (and was really self conscious at the stupid car/ van/ lorry drivers that kept tooting at me- I don't normally do this route sonwill avoid in future!)

We actually finished in 1hr 9 too I was too put of breath to turn mine off straight away lol! Urgh I know what you mean I like to go at like 6am when no one is around much

I thought I would have to walk on the race day because I hadn't managed one long one in training without walking but I didn't walk one step. Trust me you are going to surprise yourself big time

That's fab littlemiss. I was hoping to finish in under an hour but now I'm just hoping to finish it! I find it so hard fitting in long runs around childcare etc. I think I will stick to 5k after this!

I knew I wouldn't do it under an hour but that's my aim to get down to I have another in September x

Full of head cold AGAIN so no swimming today, the joys of little DD bringing home yet another bug and I always seem to succumb, so doubt I'll be running as I had hoped tom.

Zippy your doing really well, your running fast maybe slowing abit at the start would enable you to go further, then once you have the distance you will/can speed up again? I was surprised I had to put back in a couple of 30sec walks at the 20& 30min mark to build my distance initially even though I was running 5k non stop.

Can I ask does anyone run 2 days in a row? Sat / suns are the best days for me I go between 6-7am and get it done usually around 5-7k but last weekend Sunday's felt impossibly hard I know it's not ideal going consecutive days but surely people do?! I go weds sat sun and do sit ups squats on tues and thurs

I don't run 2d in a row liitlemiss as my body doesn't like it, I'd rather do a swim or cycle on the second day which I find fine.

Went out this morning it's wasn't speedy but I did do 5k run and further 2k walk/run as struggling with headcold still. I was pleased i went out as it cleared some snot . I'm struggling with overheating though and miss the cold winter runs but loved the sunny blue sky this morn.

Sorry you're still feeling rough, Ski.

Miss, I normally run every three days or so, & go to the gym in between.

How's your ankle, Shortaris?

I too miss the colder days for running. I haven't been out since Thursday but was out on both Friday and Saturday night and struggling to find the energy. Managed a fairly slow 4K a little while ago but it was so humid and sticky. Think I need to invest in some more best tops!
I don't run two days in a row normally- sometimes I will do an early morning run one day then an evening run the next but I prefer not to.

My Saturday 10K was pretty sweaty by the end, I felt much more dehydrated than usual. It was a beautiful day though!

Hello all. I haven't been posting (for shame) but I've been keeping up with all your reports. I'm jealous of all your achievements! Anyway, I'm back after a bad couple of weeks between work, family crap and a never ending migraine (day 5 and counting ) but I dragged myself out this evening for an awful 6k. I did 4k as slow/less slow intervals, some very short sprints for 1k and 1k cool down. I have my 10k in about 3 weeks and at this rate I'll be crawling the last leg