How long after a 5k to do a 10k??

[MamaBanana12]

I might be being premature here being that I’ve only just got to 5k runs recently I’m slow( but bringing it down each time.

I just wanted some advice on how long / how to get up to a 10k? I’m running 4x a week currently, fitness is improving.

I’ve just done c25k which was amazing as 6 weeks ago I couldn’t even run for 2 minutes.

any tips/advice? I really wanna keep pushing to that 10k now I am loving running, something I never ever thought I’d say!

Hi. I'm at a similar stage to you and I've booked a 10k race for February 1st. I think that gives me 11 or 12 weeks. Someone much fitter and faster will say less time but I guess only you know what's achievable. Well done on the c25k

So great you are enjoying running and aiming for a longer distance! I think the usual guide is increase by 10 % per week so perhaps each week add another 1/2 Km to your runs building up to 3/4 and 1 km added each time etc. The key is to build slowish initially to avoid injury. I wouldn’t do this with every run though - you could do 3 x 5kms and one slower but longer run each week and that long run is the one you build up to 10km.

I am trying to get to 10k .

I have a slow long run and I just add a little bit on each week, currently at just under 7k for a long run . Sometimes I just add some brisk walking on the end to increase distance.

I try to run faster on my shorter runs.

This

I have also caught the running bug and want to step up to 10k. I'm planning on a 10k race around September time next year. Whilst I love running and can do 5k ok (parkrun every week and slowly getting faster), it's coming into winter now and I am being realistic that I might not feel like running several times a week in the dark/cold/rain/snow. I have decided not to rush myself and fail, but to be realistic about me, my mindset and circumstances and enjoy planning it for now whilst maintaining/increasing my 5k fitness and speed.

Have a look online for a training plan. Runners world did one years ago when I first started running, it was a 6 week plan, but I repeated 2 weeks as I was starting from scratch. I was relatively fit in other ways though snd ran 10k off road at the end of the 8 weeks in 59 minutes. I can only hope to do that these days!

Probably totally wrong but once I’d got comfortable with 5k (after C25k when I couldn’t run for more than 2 mins before hand) I just smashed out a 10k the next day. I was too impatient with schedules and decided to run longer that day as it was a beautiful day and I had nothing else on 🤣. I slowed my pace right down and went for stamina rather than speed. My aim was to run for an hour but I was about 8k in at that point so I thought sod it Ill keep going.

I never looked back and was running 7-10k each run without a problem. Ran a half marathon about 6 months later. Was 45 at the time.

I did it 2 weeks after reaching 5k . I found after around 6k my legs just kept going without too much struggle . I didn’t set out on my run to make it to 10k but decided to give it a go mid way through.

Thanks so much everyone!!
I just booked a 10k race for next year on a whim 😀🤣 I think il do that and try and push it each time. I just can’t believe how much I love it!

My advice would be slow your pace a bit and add about 1km, or half a km if that’s too much to one run each week. Start slowly and get to the distance and you’ll find the pace will come as you get used to running further.

I’ve been running for about 4.5 years. I did couch to 5k in the march and then by summer I was able to run 10k. I then didn’t run all winter and went back to 5ks. Didn’t really get beyond that again until this time last year when I built back up to 10k. My time a year ago was 1:04 for a 10k.

Last winter I kept running and didn’t stop like I usually did. I started entering 10k races in the spring and it’s really just built from there. I can now do a 45 minute 10k, a 1:40 half marathon and have just done my first marathon in 3:28. It’s a slippery slope 😂. I now run for a club and generally run 5 days a week. It’s weird, 10k feels like such a distance when you start out, but then you find yourself thinking that a half marathon isn’t all that far and towards the end of a long run you’re thinking, it’s ok, there’s only 10k to go!

good luck.

5 to 10k is easier than the first 5k as you've already got a decent base of stamina for running.

I got to 10k 2-3m after 5k, but C25k took 5m in the first place. 5k to HM was 6m.

Plans usually increase one run per week with a small increment, and recovery weeks every 4 weeks or so.

Just had a quick look online, if you want to follow a plan rather than wing it, Cancer research UK hades a few different options

I did the Bupa beginner 10k after C25k - I think it took 8 or 9 weeks

Thanks so much! Il try the apps I found the programmes really helped