Going from 5k to 10k running - please share stories and advice!

[Lottapianos]

I have been running 5k up to 3 times a week, for a long time. 5k time is about 31 minutes. I'm slowly trying to build up to running 10k once a week. I'm running on a treadmill at the gym - much prefer it to outside running. I did 6k the other day at a steady pace and it was tough but manageable. I'm planning to add an extra 0.5k at my long run once a week over the summer and build up to 10k eventually

Any other exercise I should focus on for the other days? I walk 2-3 miles every day and visit the gym two other times per week. I do a mixture of spin, rowing, cross trainer and some weights. Grateful for any suggestions. Thanks!

Increase the distance slowly and steadily (don't jump from 5 to 10k). Sounds like you're doing that.

Include some interval training (fast sprint 1 min, slow 1 min, can change durations) to improve cardio fitness.

Do some strengthening work - lunges, squats, weights for lower body etc. Also do some core strength work and plenty of stretching. Ask the gym staff, they should be able to give you a steer or look online.

Ensure good balance of proteins and carbs in diet - no need too over do it but worth keeping in mind.

Don't ignore persistent pain (different to just usual temporary ache after doing weights or long run). You might need to take a short break from training.

All of which I didn't do and ended up with multiple stress fractures as a result. (Have learnt my lesson now and do all of above. Apart from stretching which bores me to tears).

Thanks dame. It's true, stretching is very dull