5km to 10km question

efwren

Hi,

I have recently started running again after giving up on it for the year due to niggling knee issues, and focussing on cycling/swimming instead.

I have never been a fantastic runner and really 10km was my limit last year when I was running 2-3 times a week.

Anyhow I am now back running a few weeks taking it easy trying to build it up slowly. I am back up to doing 5km 2-3 times a week. I would like to tackle the 10km http://www.runinthedark.org/ on the 11th November. Is this a it unrealistic?

I am concious that I have had injury issues before and don't want to push too hard.

Any advice would be welcome. My ultimate goal is to spend the time between now and Christmas building up my running so I can tackle some some Triathlons next year.

tailgunner

I'd say it's very achievable, given you already have a level of fitness from cycling/swimming. If you're running 5km three times a week now, try increasing one of these runs by 1km each week so that you reach 10km by the 11th November. Take it nice and slowly and you should have no problems. Best of luck.

efwren

Thanks Tailgunner..thats given me confidence!

I think I will target it. I don't always get the three runs in a week, for example this week I am struggling with illness and have a very busy week in work but I am pretty sure I will be able to finish 10km by then.

Thanks again

tailgunner

If you're concerned about not getting the runs in, you could be extra conservative and do the 1km increase every two weeks instead. That'll still have you running 8km the week before the target run, and if you manage that you should be well able to manage the full 10km on the night.

efwren

Hi tailgunner,

Just thought I'd followed up here.

Completed the 10km run last night and found it pretty comfortable. Hadn't been running in 10 days or so due to a niggle upper hamstring issue, but took it fairly easy for first 10km and then settled into a nice rhythm.

Thanks for you positive advice!