Training Plan for 5K to 5 miles

leesider77

Hi,

I'm a newbie to running (4 weeks) and to give you an idea of my level, I have just completed my first 5K in 30 mins.

I'd like to move up to a 5 mile race fairly quickly and would like your advice on how to do it. I've searched the internet of course but the plans are usually 5k or 10K or 5 miles for beginners which include walking which I don't really want to do.

Should I focus on uping my duration without paying too much attention to mileage or should I run/walk the full 5 miles to get used to the increased distance?

I'm not overly concerned about my time - would just like to finish it in one piece this time round.

Any advice is appreciated.

seamus

The best way is probably a 5k to 10K progression plan. This will slowly build up the mileage to 5 miles before pushing you onto 10k, so there's not really much difference between doing a 5 mile plan followed by a 10k plan.

At the more basic level, the simplest progression is a 10% increase per week. So at the moment if you do a 5km run 3 times a week, then try 5.5km for each run next week. Then 6km the week after that, and so on. You'll be at 8km in about 6 weeks that way.

But the 5k to 10k plan is the way to go IMO.

ruffmut

I have started the following plan after the couch to 5k plan. It is the bridge to 10K. http://blog.bluefinapps.com/about-bridge-to-10k/

Each workout includes a 5 minute warmup walk and 5 minute cooldown walk.

Week 1 Duration: 53 min.
Run 10 min/walk 1 min Repeat x 4.

Week 2 Duration: 57 min.
Run 15 min/walk 1 min. Repeat x 3.

Week 3 Duration: 63 min.
Run 17 min/walk 1 min. Repeat x 3.

Week 4 Duration: 66 min.
Run 18 min/walk 1 min. Repeat x 3.

Week 5 Day 1: Duration: 55 min. Run 22 min/walk 1 min. Repeat x 2.
Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.
Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2.

Week 6 Duration: 70 min.
Run 60 min.

keltip

Up until two weeks ago the farthest I had run was 5k. Got advice on this to follow the Hal higdon 10k plan and I ran 4.8 miles last night easily enough. I followed the plan loosely enough but the structure of the plan helped a lot. I added a mile at a time on the longer runs as training for 10k the 30th but still did a few shorter ones like the plan.

leesider77

Thanks a lot for your replies. I appreciate your advice.