Transition to 10K from 5K

Macaonbhuit

I started running using the C25K program at the start of this year, and it worked a treat. I ran my first 5K a week after completing week 9 and delighted myself with a sub 23 time. I got so hooked on running, I rushed into longer distances and over the course of 4-5 weeks had increased my distance to about 30 - 35K per week. ran a 10K (under 48 min) and came out the other end with all sorts of pain which I later discovered to be hip and sacro iliac joint related). After a couple of months out and many visits with physios, doctors and even Rheumathologists (frighteningly), I have been told that I have simply overdone it, but I can still run as long as it isn't increasing any pain beyond low tolerable levels. I have also been adviised to slowly increase my distance if I desire to do so. So needless to say, I have learned a valuable lesson and managed to scare the living daylights out of myself in the process.

I have returned slowly to running 3 * 5K per week and I'm itching to target a 10k again, but I want to make sure I'm sensible, unlike the last time. I plan to ramp my training slowly (10% per week or marginally less). My question is whether this weekly maximum of 10% should just get added to my long run (third run) of the week up to 10K, or whether I can increase first and second up to say 7km at the same time... Or would being sensible mean, just to add 10% per week to my long run and not to be greedy?

Any thoughts or pointers on my mileage increase startegy would be gratefully appreciated

Younganne

Well done on following the c25k and then continuing on but as you said you learned a valuable lesson along the way.

Why don't you follow the c210k as its the natural progression from the one you have already done. Best of luck with the progress.

huskerdu

You are currently running 15K a week and you want to ramp up by 10% a week, which is a good strategy.

You also want to have one long run a week.

Increasing your weekly mileage by 10% a week for 6 weeks increases it quite a lot.

week1 15K
week2 16.5K
week3 18.1K
week4 20K
week5 22K
week6 24K

Adding the full 10% to one run a week is a bit risky, but just adding 10% to the long run might be too conversative.

Try some middle ground, but I would advise that you keep a running diary and you can reassess it every week.

Here is a suggestion, but I'm no expert, its just a guess based on how I came back from injury.

week1 5K, 5.5K, 6K. Total mileage 16.5K
week2 5K, 6K, 7K. Total mileage 18K
week3 5K, 6K, 8K. Total mileage 19K
week4 5K, 6.5K, 9K. Total mileage 20.5K
week5 5K, 7K, 10K. Total mileage 22K

You dont have to increase the mileage every week. You could keep your mileage the same every third week if you feel that you should. You could try doing the 5K faster if you feel up to it some weeks.

Good luck.

menoscemo

I suspect you are running all your runs at the same intensity. i.e. trying to run as fast as possible? If so, this is not a sensible approach and will lead to injury and burnout. A sensible increase in mileage will not lead to injury if you keep the intensity of the runs low.
Try to keep most of your runs signifcantly slower than race pace. Run a max of 1 run a week 'fast' and make sure it is not the longest one.

Sign up for a 10k race a few months down the line, slowly build up the mileage and then try to go as fast as you can in the race.

Macaonbhuit

huskerdu wrote: »

You are currently running 15K a week and you want to ramp up by 10% a week, which is a good strategy.

You also want to have one long run a week.

Increasing your weekly mileage by 10% a week for 6 weeks increases it quite a lot.

week1 15K
week2 16.5K
week3 18.1K
week4 20K
week5 22K
week6 24K

Adding the full 10% to one run a week is a bit risky, but just adding 10% to the long run might be too conversative.

Try some middle ground, but I would advise that you keep a running diary and you can reassess it every week.

Here is a suggestion, but I'm no expert, its just a guess based on how I came back from injury.

week1 5K, 5.5K, 6K. Total mileage 16.5K
week2 5K, 6K, 7K. Total mileage 18K
week3 5K, 6K, 8K. Total mileage 19K
week4 5K, 6.5K, 9K. Total mileage 20.5K
week5 5K, 7K, 10K. Total mileage 22K

You dont have to increase the mileage every week. You could keep your mileage the same every third week if you feel that you should. You could try doing the 5K faster if you feel up to it some weeks.

Good luck.

As always , middle ground rules. Txs for the suggestIons. Much appreciated

Macaonbhuit

menoscemo wrote: »

I suspect you are running all your runs at the same intensity. i.e. trying to run as fast as possible? If so, this is not a sensible approach and will lead to injury and burnout. A sensible increase in mileage will not lead to injury if you keep the intensity of the runs low.
Try to keep most of your runs signifcantly slower than race pace. Run a max of 1 run a week 'fast' and make sure it is not the longest one.

Sign up for a 10k race a few months down the line, slowly build up th? mileage and then try to go as fast as you can in the race.

I honestly never considered doing slower runs. It may well explain alot about the year I had。I actually went out for 5.5k tonight and deliberately slowed my pace. Even a 10% reduction in speed felt sooo much easier. I'm feeling a bit idiotic now. As a matter of interest, how did you figure out that I was always pelting around the place.

menoscemo

Macaonbhuit wrote: »

As a matter of interest, how did you figure out that I was always pelting around the place.

Most beginners do .

Don't worry, you learn from your mistakes. What you should do is a race and then put your result into this calculator.- In the meantime use your fastest 5k time. It'll tell you what paces you should do your training runs at. 80% of your runs should be 'easy'. Running too fast is the beginner runner's greatest barrier to improving.

RoyMcC

menoscemo wrote: »

Most beginners do .

+1 Never ceases to amaze me. It's like you've revealed some profound wisdom when you force a beginner to run slower and they say 'wow this is great!'

Well done for asking the question OP. Many never do and are lost to running. Good luck for the future.

couerdelion

RoyMcC wrote: »

+1 Never ceases to amaze me. It's like you've revealed some profound wisdom when you force a beginner to run slower and they say 'wow this is great!'

Well done for asking the question OP. Many never do and are lost to running. Good luck for the future.

as a beginner it did sound quite contrary though... "In order to get faster run slower".

However, I am enjoying running a lot more now I'm doing slower runs (although even my fast ones are slow on here!)

RoyMcC

And that's the key.

1. Enjoy your running
2. Decide if you wish (a) to just continue for fitness and enjoyment or (b) to run longer and/or faster
3. If (b) then you now have the physical and mental base to step it up and maximise your ability

If you miss a step then failure is inevitable

Macaonbhuit

Folks,
Thanks a million. I reckon this is probably the most enlightening and useful set of responses that I have personally ever come across.