Moving up from 5k to 10k

[Illbefinejustbloodyfine]

I am currently doing c25k, which i have done before. I am keen to continue and increase my distance up to 10k, and have entered a 10k run in a few months time.

When i was MUCH younger i followed a Runners World walk/run plan, and went from 0 to 10k in 8 weeks. No chance of that these days but keen to hear ideas on how to progress. Id really love a similar walk/run plan based on time running but cant find a simple one.

I was thinking if doing 2 x 5k a week then gradually increase the dustance on my 3rd run, maybe by 1k every week or 2?

The general advice on training for any increase in distance is to try doing a mixture of runs. So if you are running three times a week then once a week you would do
a speed session - such as 1k warm up at easy pace, followed by 5x400m at a challenging pace (with 2-400m recovery in between and 1k cools down.
an easy run - a 5-6k run at a conversational pace (likely slower than you are currently running 5k), feel free to walk when needed to keep this easy
a long run - this would build up over time, so starting at 6k and moving up by 1k per week would be great.
if you can also manage some weight training once or twice that will really help you stay injury free

Thanks for your reply. I can find plans with that sort of thing, i really just want to increase time on my feet before attempting any sort of speed 😂

Try the Runna app

There’s a free Nike 5-10K app which takes you through in 9 weeks, assuming you can already do 5K. I’ve used it successfully a few times - it’s fine, as long as you can cope with the scary US PT lady shouting at you to “GIVE IT ALL YOU GOT!!” 😅

I would do exactly as you have said. Couple
of 5ks a week then a longer one as well and just add on 1/2 - 1k each time depending on how you feel. It’s important not to increase too much too quickly or you risk injury.