Increasing From 5k to 10K

McDonnellDean

All,

I started running as a fatty. Looks like I found my passion, I go running every second day and since I started (4 months ago) I have gone from 4 mins total to 5K in 32 mins. In the last 4 weeks I have begun to run every second day without exception, this is what I feel allowed my progression.

I have signed up for the great Dublin run (my first ever run) and would like to know if anyone has a program I could do to increase from my current 5K to 10K so far I have been working to get my 5K down to 30mins but after that I am at a bit of a loss!

Ososlo

Delighted to hear your success story and well done for getting so far. Your enthusiasm and dedication will mean you'll breeze through to 10k.
In a similar situation to yourself a while back, I followed a coolrunning.com training plan for 10k for beginners. It has a pre-training schedule which you should be capable of doing before you start the 10k programme proper. That's just one programme though, and I'm sure others here might suggest something more suitable if you don't fancy that. Best of luck with it!

vitani

http://www.halhigdon.com/training/51122/10K-Novice-Training-Program

I followed Hal Higdon's program after finishing the Couch to 5k and it got me running 10k within two months. Just remember to keep your longer runs at the weekend slow, and don't worry about the fact that your mid-week runs will be shorter - it's the total distance each week you want to look at and you don't want to be increasing that by more than 10% each week.

Woden

I used a bridge to 10k (B210k) app after a recommendation on here. It was the below plan/app. Found it a bit weird to going back to walking breaks after building up to 30 mins on the C25K but it did the job over a 6 week period and had a target race at the end.

http://www.rundouble.com/?page=page/planF10K

average_runner

Why not join a club. Will help you so much.

shamrock55

I only started running about 2 wks ago, my goal was 5k too, im only running on a treadmill for now but after about 2 days i ran 5k and after another week i chanced 10k and did it in 77mins,i did my fastest 5k today in 28.5 mins at 1% incline im 16 stone ad 36 yrs of age so im happy out with that, im doing a 5k fundraising run next wk so looking forward to that now:)

McDonnellDean

Thanks for all the advice guys,

I am going through the recommended programmes now. your all legends!