How to progress from 4K?

[Janie94]

I used to do 5k but for some reason these days I am ready to stop at 4K, it just feels like hard enough work to get that far 😅

Any advice for how I can progress? Ideally one day I'd love to be running 10k x

Just keep going, slow down if you have to.

Build up slowly. If you can't do the extra km just now, do an extra 500m or 250m and build up more gradually. Also slow down. Do your 4km at a slower pace than you usually do and you should have some energy left to add a bit more distance on. It doesn't need to be the full km, that's a quite big increase (percentage wise) from where you are now so aim a little lower.

A few different methods to try:

Gradually add a few minutes more.
Run/ walk a longer route.
Pick C25k up at about week 5.
Mix your runs up, do one shorter and harder, one longer and slower.

Try splitting it with a few minutes walking in the middle. Then it's only 2.5k

Thank you all - seems so obvious when you say it, I just had this mental thing that I couldn't go any further right now but obviously I could!