5K to 10K Plan??

Mink

I got up to 5K several weeks ago & haven't actually extended the runs for one reason or another.

Does anyone know of a program/plan similar to the Couch-5K plan but for getting beyond 5K?

Do you reckon I'd be alright just adding on a Km each week or will it be too much. I run approx 5K about 4 - 5 times a week.

Puck

This might help:
http://mindplunge.com/c25k/one-hour-runner.html
I haven't used it myself but it looks OK.

I think that getting up to 5K is the hard part because if you've gotten that far then you've probably learned to recover on the run (i.e. without stopping for a breather, but instead just slowing down a little and staying running), so adding on extra Ks is not that hard as long as you do it gradually.

guerito

Ole' Hal seems to be very well regarded:

http://www.halhigdon.com/10ktraining/10knovice.htm

Looks like a good program, with nice bite-sized runs and cross-training included. I'm starting the 10K intermediate program next week.

connie_c

For me I concentrated on time rather than distance. Once you are able to run non stop for 45 mins to 55mins you will probably be covering 10k. Slowly add to your time running. Thats how Ive managed it. And it was fairly painless. Getting up to 5 k was much harder.

Mink

connie_c wrote: »

For me I concentrated on time rather than distance. Once you are able to run non stop for 45 mins to 55mins you will probably be covering 10k. Slowly add to your time running. Thats how Ive managed it. And it was fairly painless. Getting up to 5 k was much harder.

That's good to know that I'm sort of over the hump. I probably should just do it by time as it's tricky measuring distances in areas that aren't even mapped properly :mad: & don't want to fork out for a Garmin.

Will probably try adding 10-20 mins on weekend each week & build it up & then see where I'm at. Thanks

connie_c

You have probably heard of this but mapmyrun.com is great for mapping out distances. It might not be 100 % accurate but will give you a ball park.