Please advise me, all you lovely runners out there ...new to running...

[theLoneFeeder]

I just started running a couple of weeks ago, and am running 5K in 25 minutes quite comfortably. My friends are running 6 miles and I'd dearly love to join them on their runs, particularly as I can only go out after the dc are in bed and am a bit of a scaredy in the dark alone!

I'm running twice a week, and doing a fairly challenging circuit class twice a week. My questions are:-

1. How long should it take me to build up to 10K?
2. Is twice a week enough for running?
3. Any tips you can share?

Collective wisdom is not to increase mileage by more than 10% per week. So if you are doing 5K twice a week, ie 10K per week, increase next week to 11K, etc. until you can run 10K in a single session. When you are confident at managing the distance I would suggest heading out as soon as you can with your friends! You should try and fit another run or two into your week ideally and alternative the distances so you are not just doing the same distance each time. Treat each run differently and work on pace, eg sometimes go faster than conversational pace (shorter runs) and then at a pace which you can sustain just managing a conversation. So mix it up. There is lots to read on it so try a website like Runners World. And finally, 25 mins for 5K is very good especially for a beginner! So keep going as you sound as if you have a talent there. I can manage an 18-19 minute 5K when I am fit, ie 6 minute miling but have been running all of my life. So if you are running at just over 8 minute mile pace (ie 24 minutes for a 5K) and are new to running, you are doing brilliantly!

Thanks so much for the excellent advise and the words of encouragement. I really appreciate it!!!

I'll do as you suggest and read up on different ways of training.

I find it amazing that anyone can run a 5K in 18 minutes - totally awe inspiring!!!

Paula Radcliffe breezes a 5K in 15 mins... Now she is amazing! Good luck and welcome to the Runners Club - it is so much fun and great for mind and body. Running has been like a lifelong friend and I am looking forward to getting back into it when I am no longer pregnant...

I'm now addicted to reading about running!!! I'm spending far too much time on Runner's World and Running4Women!

I managed 4.3 miles the other night, which surprised me , so pleased I'm getting somewhere.

Thank you so much for the lovely welcome and congratulations on your pregnancy

Did you get The Times yesterday? There was a little supplement in T2 on running! It is fun. Glad you are enjoying your new hobby.

go on th race for life website and there will be link to their 10k traing programme
i went from a novice, running-hater to an obsessed runner