Progress from 5k to 10k?

BullBauld

Ok so I have ran a few 5ks in under 30 mins and happy enough with that.

Should I keep at the 5ks for the summer and improve my time or consider going to 10k or is it all preference.

I'll be running my first official(as in race) 5k in 2 weeks and there are a number of 10ks coming up after that I'd like to aim for if possible. I'm not sure if I'm trying to do too much though.

I don't follow any training plans really. I'm training with the club(hurling) 2/3 times per week with a match included in that. So I'd maybe only go out jogging 2 other evenings per week( one run maybe 3.5k and the other 5k)

So should I just concentrate on my 5ks for now instead of overdoing it.

Any comments appreciated
Thanks
Bull

RayCun

BullBauld wrote: »

So I'd maybe only go out jogging 2 other evenings per week( one run maybe 3.5k and the other 5k)

The distance you race is up to you, but if you want to improve at 5ks you should be running more than 5k regularly in training. And more than twice a week for that matter.

Diesel

Hi

I ran my first 5k just before Christmas, and have more or less stayed at 5k, occasionally pushed to 6 maybe 7, but found it difficult.
Recently - my kids school held a sponsored 10km, so a week in advance I tried the course on my own...stopped 3x 300m for breath, ran the course on the day, stopped for 4x 100m walks - again just to catch breath ( and no not because I was pushing too hard - going slower would have helped a little - but only a little.)
And then a week later, last night, I ran the course on my own. 10km without stopping.

10K is a push from 5, but if 5 is 'comfortable' or under 30 ....very similar times to my own.
Then 10km should be ok - having upcoming events is a great focus to do it !

Enjoy !

BullBauld

Thanks for the replies guys. Think I will focus on improving my 5k time and get more running in as per advice from RayCun.

Thanks again.

BullBauld

Ok just following on form the above.

I concentrated on improving my 5k times over the summer interrupted by a 6 week lay off due to injury.

I've done a few 5k races over the past 4/5 weeks and my pb is now 22:50. Been running this fairly consistently over all races. The final race of a 4 race series is this evening so I'm looking to improve again as I feel I can go quicker.

I didn't go near any 10k runs as I had planned, I suppose my injury put me back and I concentrated on 5k runs.

There is a 10k run on Saturday week and I'm toying with doing it. For someone who currently only runs 5k I'm wondering if going straight into a 10k will be too much.

How should I approach it if I do it? Should I just slow down from my 5k pace to get through it or stick to the pace I know?

Any tips appreciated.

Thanks
Bull

RayCun

Do you run 10k distance fairly regularly in training?

You'll need to slow down to do a longer distance (unless you are taking the 5ks really easy), how much you have to slow down depends on how comfortable you are with the longer distance.

menoscemo

BullBauld wrote: »

Ok just following on form the above.

I concentrated on improving my 5k times over the summer interrupted by a 6 week lay off due to injury.

I've done a few 5k races over the past 4/5 weeks and my pb is now 22:50. Been running this fairly consistently over all races. The final race of a 4 race series is this evening so I'm looking to improve again as I feel I can go quicker.

I didn't go near any 10k runs as I had planned, I suppose my injury put me back and I concentrated on 5k runs.

There is a 10k run on Saturday week and I'm toying with doing it. For someone who currently only runs 5k I'm wondering if going straight into a 10k will be too much.

How should I approach it if I do it? Should I just slow down from my 5k pace to get through it or stick to the pace I know?

Any tips appreciated.

Thanks
Bull

What kind of training have you been doing? What length of Long run have you been doing?

I would Imagine you have done training runs longer than 10K? (even if training for 5k's you should be...)

BullBauld

RayCun wrote: »

Do you run 10k distance fairly regularly in training?

You'll need to slow down to do a longer distance (unless you are taking the 5ks really easy), how much you have to slow down depends on how comfortable you are with the longer distance.

Thanks for replies.

I suppose training was the wrong word to use there. I'm still hurling at the moment so only get to run about twice a week(not including any race). Max run has been 5k so no long runs really.

Once hurling finishes in a few weeks I'll be looking to up runs per week and length of runs and get some proper routine/training programme going.

menoscemo wrote: »

What kind of training have you been doing? What length of Long run have you been doing?

I would Imagine you have done training runs longer than 10K? (even if training for 5k's you should be...)

To be honest, as I've said above, no I haven't done any longer runs. As I'm still hurling(3 tough evenings per week) I haven't wanted to overdo things so kept to 5k runs until hurling season is over.

So I've no idea what it's like to run up to 10km. Thats why I'm wondering am i best avoid the 10km run or maybe just do it at a much slower pace?

I'm looking forward to getting into a proper training programme soon, just hasn't been able to happen up to now.

Thanks

RayCun

You'd have to do it at a much slower pace, expect to finish around 55 minutes or more.

Krusty_Clown

When the hurling season is over, pick a 10k race (around 8-10 weeks away) then pick a 10k program (like this one) and follow it. I'd imagine you'll bre greatly surprised and pleased with the progress you can make. If your target is just on improving your 5k times, then just do the same thing with a 5k program.

BullBauld

RayCun wrote: »

You'd have to do it at a much slower pace, expect to finish around 55 minutes or more.

Ok, thanks for advice RayCun. I wouldn't mind doing it around 55 mins as long as I didn't calf!

Krusty_Clown wrote: »

When the hurling season is over, pick a 10k race (around 8-10 weeks away) then pick a 10k program (like this one) and follow it. I'd imagine you'll bre greatly surprised and pleased with the progress you can make. If your target is just on improving your 5k times, then just do the same thing with a 5k program.

Thanks for that Krusty. I live in Roscommon and there aren't many races around here(doing the Ros 5k series at the moment) so I wanted to take advantage of the 10k thats on locally on the 22nd. I might do it very slow.

And as you advise once hurling is over I'm gonna get into one of the training programs. Thanks for link.

Krusty_Clown

BullBauld wrote: »

Ok, thanks for advice RayCun. I wouldn't mind doing it around 55 mins as long as I didn't calf!




Thanks for that Krusty. I live in Roscommon and there aren't many races around here(doing the Ros 5k series at the moment) so I wanted to take advantage of the 10k thats on locally on the 22nd. I might do it very slow.

And as you advise once hurling is over I'm gonna get into one of the training programs. Thanks for link.

Hurling? In Roscommon? Must be a very short season.
I did see a 10k advertised when I was there a couple of weeks back. There's a new local running club (Roscommon Harriers) who would have a good idea of races in the immediate area, but Galway has a pretty full race calendar all year round and isn't too far to travel.

BullBauld

Krusty_Clown wrote: »

Hurling? In Roscommon? Must be a very short season.
I did see a 10k advertised when I was there a couple of weeks back. There's a new local running club (Roscommon Harriers) who would have a good idea of races in the immediate area, but Galway has a pretty full race calendar all year round and isn't too far to travel.

Ha, yeah hurling does exist in Roscommon, maybe not the best standard you'll see but we enjoy it down here

Yeah the 10k is on Saturday week, the 22nd. Will see closer to the time how I feel about it.

I finished the Ros 5k series yesterday. Brought my pb down by 20 secs to 22:30 so happy with that. Think I will concentrate on the Hal Higdon 5k intermediate program to lower time as I'd love to get below 20mins.

Thanks again for help.