From 5k to 10k

judosean2005

Hello, my name is Sean.Aged 27.

some of ye might have seen posts by me in that past. i only started running maybe 8/9 months ago.and i was having problems getting my time down.

yesterday i did the Ray for 5k run in Limerick city.

I did the run in a slow time of 27minutes and 31 seconds.(i had to stop once for about 15 paces).

what im wondering is, since i found the 5km not extremely tough,even though i had to stop.i wasnt dead. What do people recommend i do to get to the 10km race.

The great Limerick run is taking place on the 6th of may. 31 days time.
Am i away with the fairies thinking i can do this??

Any helpful advice or anything would be appreciated.
thanking you.

sean

Krusty_Clown

You've only got four weeks to train, which doesn't give you a massive opportunity for improvement, but it's still achievable.
Here's a training plan. Start on week four, and follow it until your race.

Pisco Sour

judosean2005 wrote: »

I did the run in a slow time of 27minutes and 31 seconds.(i had to stop once for about 15 paces).

what im wondering is, since i found the 5km not extremely tough,even though i had to stop.i wasnt dead. What do people recommend i do to get to the 10km race.

My advice would be to get the notions out of your head about going longer, and instead look to go faster.

ronnie085

04072511 wrote: »

My advice would be to get the notions out of your head about going longer, and instead look to go faster.

Agree with this although depends on what the ops goal would be, get faster or would he be happy with just finishing a 10k? Plus following a structured program for a 10k would help with his 5k time

judosean2005

Thanks for the input guys.
MMM i dont really mind what time i do the run in.id just like to complete it.
I am joining the army in a few months.and i just want to get a bit of endurance under my belt.
Ive started following a programme.
First day says u need to run for 1 hour.
If i run for 1 hour then that should be the 10km.lol
not much training there.lol

Sean.

http://www.runireland.com/news/5km-10km-training-plan-four-week-build-your-next-5km-or-10km-race-runirelands-seb-locteau

ronnie085

Just a quick question, what's your longest run, timewise in the last few weeks? That plan has 2 runs an hour plus, with intervals, might be overkill, esp if your not worried to much about time and if your not used to running for that time there's a fair chance of injury

judosean2005

time wise im guessing around 1 hour..
Was at a pretty slow pace and few stops
id be aiming for under an hour for 6miles.
but not the issue,be happier to do the run without stopping.

Im not a big runner,and more then likely wont be up for any half marathons or marathons in my lifetime,

Sean.

PS. Could u or anyone else recommend (as u put it) a less overkill approach to the 10km in the 4weeks ive left.

RayCun

Krusty posted a good one earlier, the Hal Higdon plan

ronnie085

If it was me id go with krustys plan, seems bit more suited,esp if running not your main thing, some cross training in there to mix it up as well, only my opinion though

judosean2005

So did my first 10km run today. was tough.
Condition: was very warm,little in face wind.and i was sweating buckets.lol

The run was fairly flat if im honest but just wanted to do it.

I did the 10km run in 47.32. Is this a poor time?

ive got the Limerick run in 3 weeks.and that course has long inclines.

In an ''official'' race what would be a good time for my first 10km race.

Any help would be appreciated.

Sean

RayCun

judosean2005 wrote: »

In an ''official'' race what would be a good time for my first 10km race.

When the clock passes 45 minutes, all the spectators stop cheering and start laughing at anyone who hasn't finished yet, because that is too slow.
Is that what you want to hear?

It's different for everyone. Run the race as fast as you can, and run faster next time.

menoscemo

judosean2005 wrote: »

So did my first 10km run today. was tough.
Condition: was very warm,little in face wind.and i was sweating buckets.lol

The run was fairly flat if im honest but just wanted to do it.

I did the 10km run in 47.32. Is this a poor time?

ive got the Limerick run in 3 weeks.and that course has long inclines.

In an ''official'' race what would be a good time for my first 10km race.

Any help would be appreciated.

Sean

The Limerick run is 6 miles, not 10k so you should be able to do it faster given that it's .2 of a mile shorter.

AntiVirus

judosean2005 wrote: »

In an ''official'' race what would be a good time for my first 10km race.

A PB would be a good time for anyone at any level. Thats what most people would be aiming for.

dahat

RayCun wrote: »

When the clock passes 45 minutes, all the spectators stop cheering and start laughing at anyone who hasn't finished yet, because that is too slow.
Is that what you want to hear?

It's different for everyone. Run the race as fast as you can, and run faster next time.

Best advice that you will be given,unless you are an elite or very serious athlete you will be mostly be racing against your previous time

myflipflops

judosean2005 wrote: »

I did the 10km run in 47.32. Is this a poor time?

Considering you said you did the Ray for 5k in 27.31 5/6 days earlier including having to walk for a bit, I would say that is an outstanding time.

Unless I am missing something, that is a huge improvement.

AntiVirus

myflipflops wrote: »

Considering you said you did the Ray for 5k in 27.31 5/6 days earlier including having to walk for a bit, I would say that is an outstanding time.

Unless I am missing something, that is a huge improvement.

This is not his first huge improvement, he did a similar feat a few months back in the 5/6 days time span. If anything he's had a big drop in performance for his 5km race and then suddenly in 5/6 days made a massive improvement

I have no idea what kind of training he has been doing but the results are all over the place and don't make any sense. I'm sure he can explain his training methods..

earnyourturns

judosean2005 wrote: »

Im not a big runner,and more then likely wont be up for any half marathons or marathons in my lifetime,

Famous last words once you start posting in here, buddy :D:D We'll remind you of this in a few years time...

judosean2005

OK let me explain. Ill break it into 2 sections.

1st is a few months ago when i wanted to do a mile and half to get into army.At the start i couldnt even run across the road without having to stop. I have a excel diary of all my runs. first time i tried 1.5 miles:
''2.6km run today.in 16.12-not happy today had to stop 4 times.''

So after doing so poorly i asked on Boards.ie for some help.and i had very mixed training sessions from then. i went from 16 minutes to a personal best of 10.12 in a matter of weeks.but it wasnt easy. i trained everyday. Doing 3 or 4km some days.it was because of boardies help that i did so well,with some sound advice in there.

2nd all started only 3 weeks ago. i just decided that i would do the 'Ray for 5km'' run for my work. i have never really ran more then 3-4 km but i said i would give it a go.thinking the adrenaline and people would get me over the 5km. and i actually did pretty well even thou i had to stop for a few paces.first 5km was in a time of 27.31.

So having enjoyed that soo much i decided to train for the 6miler in few weeks. i went off on a run on my own. and i also got the nike+gps app.so it tracks my details. i did 6.4km on Sunday in 31minutes and 1 sec. then yesterday i did 10km in 47.32.

I really feel like ive been bitten by a bug. when i started running at the beginning.i f*cking hated it. i only ran so i could get into army. But since i did the 5km run and the feel of passing the line and running with everyone.i absolutley loved it. so hense why i got my friend to accompany me on my runs these days.

I know im never gonna be a elite of competitive runner. i just want to do well for my age etc. I try to give all my runs.whether its a mile or 6 miles.everything i have. and ill still be exhausted at the end of all my runs.

Sean

AntiVirus

Regardless of your times, your story doesn't make any sense. Your reason for running in the first place was for some army test this summer. You asked for advice, got some advice and made some amazing progress back then in about 1 week. Then you just stopped.

Roll on a few months and you struggle to complete a 5km run in 27:31, having to stop as well. Based on that time alone your 10km time would be around 1 hour but six days later you manage to knock 13 minutes of that!

You managed to knock 13 minutes off and you only trained for about 3/4 days. I'd love to see your nike+gps training runs on those days :pac:

AntiVirus

An easier way to look at your progress is to compare your times over your 3/4 days training.

You've gone from a speed of 5:30 per km to 4:34 per km over 5km in 3/4 days. You've knocked almost a whole minute of your avg km time and you've come here looking for advice!!

I think you should let every one in on your little secret...

judosean2005

mmm i dont know what to tell you. my nike+gps says i run about 4.40.

In regards to the 5km.i had to stop like i said for a few paces and i had a bagpack on me.but was just my clothes etc.and i was running behind loads of people.so trying to get through them might have made me slow also.
Today i just did 3km in 13.32. so i guess thats kind of the pace im at.

As i said before im not a runner.i dont follow any program.even thou i should. i just run nearly every day.one day 6 km or higher.then next day i run smaller like 2.3km.

I have admittely completely changed my diet over the last few months and im regulating the amount of calories i am taking in.

And ive lost alot of weight over it. Since i started running a maybe 7/8 months ago.ive gone from size 36 to 32 waist.

I really dont know if im doing something right or wrong. But by what ur saying and the way ur saying it i guess im doing something wrong.

Sean

jmcc99_98

I'm doing my first 10km this Sunday, the Great Ireland Run in Phoenix Park.

I have ran 10km in training etc but this is first time I will do it in a "race"

I am astonished and very disheartened with the comments that anything over 45mins is poor.

I am not a big runner, only been doing it for 6-9 months, but I really enjoy it, I am thinking that I will finish Sunday in about 50-55mins and will be very happy with that.

I think the OP's time of 47 mins is excellent ........ but it looks like I dont know my arse from my elbow

RayCun

jmcc99_98 wrote: »

I am astonished and very disheartened with the comments that anything over 45mins is poor.

I don't think anything over 45 minutes is poor, I was asking the OP if that was what he wanted to be told. (My first time running this race, two years ago, I finished in 53.45)
Run your own race. Don't worry about what the average time is, or a good time for a beginner, or the normal time for a 32 year old male who weighs 13 stone.
Run your own race. And whatever your finish time is, improve on it next time around. The improvement is the important thing.

jmcc99_98

RayCun wrote: »

I don't think anything over 45 minutes is poor, I was asking the OP if that was what he wanted to be told.
Run your own race. Don't worry about what the average time is, or a good time for a beginner, or the normal time for a 32 year old male who weighs 13 stone.
Run your own race. And whatever your finish time is, improve on it next time around. The improvement is the important thing.

RayCun wrote: »

When the clock passes 45 minutes, all the spectators stop cheering and start laughing at anyone who hasn't finished yet, because that is too slow.
Is that what you want to hear?.

Ahhhhh, when you said "Is that what you want to hear" I thought you meant the people laughing, i.e. do you want to hear the people laughing because you are slower than 45 minutes.

Im glad this has been clarified, I can now happily go back to believing that I am still excellent at everything I do

scriba

jmcc99_98 wrote: »

Im glad this has been clarified, I can now happily go back to believing that I am still excellent at everything I do

Me too! Must protect my self-belief!

Pisco Sour

AntiVirus wrote: »

Regardless of your times, your story doesn't make any sense. Your reason for running in the first place was for some army test this summer. You asked for advice, got some advice and made some amazing progress back then in about 1 week. Then you just stopped.

Roll on a few months and you struggle to complete a 5km run in 27:31, having to stop as well. Based on that time alone your 10km time would be around 1 hour but six days later you manage to knock 13 minutes of that!

You managed to knock 13 minutes off and you only trained for about 3/4 days. I'd love to see your nike+gps training runs on those days :pac:

The words Ma Juran Turtle Juice come to mind.