Advancing from 5km run to 10km

gypsylee

Hi, I just signed up for the 10km run in the Phoenix Park at the end of August. I have run a few 5km runs, averaging about 32 minutes. I can run 6 km at the moment without stopping.

Can anyone advise me on how much I should be attempting to run extra each week to build up to the 10km? I run three times a week, hoping to increase that to four from next week. Complete novice as only starting running in the New Year so any help or tips would be appreciated.

Maximus Alexander

Do a long run one day a week and add a kilometer or so to it each week. Keep it nice and slow. Then do two or three shorter runs on other days of the week. It's important not to race yourself in training, especially on the long run. Slow it down and it'll be easy to add distance along with that extra day you're planning.

gypsylee

Thanks for the advice Maximus. Will take heed of it.

Maximus Alexander

Good luck with it . If you put the work in between now and then you'll cruise that 10k in August!