I just ran my first 5K distance....now questions for 10k

[JJ2017]

Hi! Thanks to some "time at home" I have been able to get more runs in and officially complete C25K in 8 weeks. I ran my first 5k distance yesterday!

My total time was 39 minutes
My average mile time was 12 minutes, 33 seconds

For the next month or so I'd like to continue running the 5k distance to feel even more comfortable with it. Then, I'd like to turn my focus on training for the 10k which is what I plan to run for Princess 2021. I'm more interested in the run/walk method but I'm not sure how to jump in to the 10k training plan. Can someone help me figure this out? I do much better with a very structured program and C25K worked really well, but I think mentally, I'd like to take more walking "breaks."

Also - question....with the run/walk/run method - will I be constantly looking at my watch? Not sure I want to do that.

Thanks!


Thanks!

 

[FFigawi]

Congrats on your first 5k! If you want a good and easy to follow training plan, get in touch with @DopeyBadger. He writes training plans for quite a few people on this board, and they're perfectly suited to new runners who want to build up their fitness and distance. As for looking at your watch, if you have one with a timer, you can set it to beep for you at regular intervals so you don't have to glance down every 20-30 seconds.

 

[JJ2017]

Congrats on your first 5k! If you want a good and easy to follow training plan, get in touch with @DopeyBadger. He writes training plans for quite a few people on this board, and they're perfectly suited to new runners who want to build up their fitness and distance. As for looking at your watch, if you have one with a timer, you can set it to beep for you at regular intervals so you don't have to glance down every 20-30 seconds.

oh yes! @DopeyBadger responded to me in another post. I have to look back at that! Thank you!

 

[DopeyBadger]

oh yes! @DopeyBadger responded to me in another post. I have to look back at that! Thank you!

You can also send me a PM and I can help you figure out the next steps based on what you've done recently.

 

[shellott-hill]

I have also seen additional apps similar to couch to 5k that take it to the next level. That was a few years ago, but have not looked lately to see if they still exist. I also recall Jeff Galloway had an app as well that promotes the run-walk method. The runDisney website also has plans/programs that can train your for all the various distances (created by Jeff Galloway)

However, @DopeyBadger is a better solution than those suggestions as he constantly tweaks your plan based on a lot of variables that are specific to you and your body.

 

[GreatLakes]

If you are looking to do a run/walk program I believe Jeff Galloway has programs for all distances up to a marathon. I'm not sure if they are free but I'd check his website.

 

[shellott-hill]

If you are looking to do a run/walk program I believe Jeff Galloway has programs for all distances up to a marathon. I'm not sure if they are free but I'd check his website.

Look at the runDisney site and pick the distance you want to train for. They are all free.

https://www.rundisney.com/running-training-programs/

 

[Sleepless Knight]

Chiming in to say that @DopeyBadger plans are tremendous. As others have mentioned his custom plans take into account a variety of factors that help tailor the plan to your needs. Since I started using his plans in 2018, I have broken my PR for the half twice despite a different set of challenges leading up to both races and finished the 2019 and 2020 Dopey Challenges, both of which marked my first and second marathons. In fact, I felt stronger during the 2020 marathon despite the brutal humidity on race day than I did the year prior. His plans work!

 

[nursejackie]

I've just moved up from 5k to 10k and should have been in my very first race tomorrow (cancelled due to corona virus). During training I also didn't want to race against the clock all the time, so once a week I went out and just ran, I didn't care about pace or distance, I just tried to enjoy the scenery and experience and do you know I ran further (but obviously not fast). It made me realise I can run a longer distance if I just relax and enjoy the moment.

BTW - I am running a race for one tomorrow, not what I had planned but April 5th was marked in my mind as my first ever 10k so I'm doing it.

 

[JJ2017]

I've just moved up from 5k to 10k and should have been in my very first race tomorrow (cancelled due to corona virus). During training I also didn't want to race against the clock all the time, so once a week I went out and just ran, I didn't care about pace or distance, I just tried to enjoy the scenery and experience and do you know I ran further (but obviously not fast). It made me realise I can run a longer distance if I just relax and enjoy the moment.

BTW - I am running a race for one tomorrow, not what I had planned but April 5th was marked in my mind as my first ever 10k so I'm doing it.

Good for you!!!! Good luck tomorrow! How did you train from the 5k to 10k and how long did that take you?

 

[nursejackie]

Good for you!!!! Good luck tomorrow! How did you train from the 5k to 10k and how long did that take you?

I decided a goal was needed to spur me on as I'm doing this on my own. So I told everyone my plan to run the Princess 10k in February 2021, booked the time off work, and downloaded Disney park loop music to listen to on my phone when out running as I find it very calming and exciting at the same time. I started at the very end of December but the brutal wind and rain in England for most of February was a big hindrance. I got on track in March, and ran 9k twice (fastest was 53.30), with the aim of 10k today.

To get there I followed the one normal/one fast/one long per week and extended the long one by 1kms every fortnight, with the other two being 5kms. It was my very amateur plan, and I am not recommending it to anyone but it worked for me. I also hill-walked once a week to cross train as I had a bad fall out running last year tearing my rotator cuff, so can't use my left shoulder properly excluding many other types of cross training (I would normally swim).

I suffer from insomnia, so I can't always stick to a running plan, but I've accepted any training plan has to be fluid, to fit in with good and bad nights, and of course my work as a nurse.

When I first starting running, which I've tried on and off for years, I used to say 'I can't decide whether I'm rubbish because I don't like it or whether I don't like it because I'm rubbish' but with my shoulder injury it was the only option to me that didn't cause pain and now l like it (but don't absolutely love it yet!). Good luck in your transition.

 

[ScooterScott44]

Good for you!!!! Good luck tomorrow! How did you train from the 5k to 10k and how long did that take you?

Until you have an official training plan from someone or start a ”canned“ program from one of the websites I can share the few following tidbits that might help. These are just general guidelines and will need to be adjusted by your current fitness and goals.

- Increase training volume by adding no more then 10% to your weekly volume (I.e. if you are running 10 miles a week you can add 1 mile)
- After increasing volume for 2-3 weeks take a “step back” week and reduce the overall volume.
- Remember rest days and include active rest or cross training. Recovery is just as important as the increases to improve performance. The step back weeks will help, but having days off in the week and other activities will refresh the body and mind from putting in the running miles.

There are many other facets to incorporate into a real trainInc plan but those should get you started. As you learn more and get stronger you will be able to add variety to your training to improve different systems and effectiveness. Until then there is an old saying that goes something like “run easy often, and sometimes run hard”.

edit to add - If you follow those guidelines you could probably be doing a 10k In about 2 months but if you can draw that out over 3 months it will probably be better. If you want to race the 10k you will likely need longer and more training volume overall.

 

[JJ2017]

Until you have an official training plan from someone or start a ”canned“ program from one of the websites I can share the few following tidbits that might help. These are just general guidelines and will need to be adjusted by your current fitness and goals.

- Increase training volume by adding no more then 10% to your weekly volume (I.e. if you are running 10 miles a week you can add 1 mile)
- After increasing volume for 2-3 weeks take a “step back” week and reduce the overall volume.
- Remember rest days and include active rest or cross training. Recovery is just as important as the increases to improve performance. The step back weeks will help, but having days off in the week and other activities will refresh the body and mind from putting in the running miles.

There are many other facets to incorporate into a real trainInc plan but those should get you started. As you learn more and get stronger you will be able to add variety to your training to improve different systems and effectiveness. Until then there is an old saying that goes something like “run easy often, and sometimes run hard”.

edit to add - If you follow those guidelines you could probably be doing a 10k In about 2 months but if you can draw that out over 3 months it will probably be better. If you want to race the 10k you will likely need longer and more training volume overall.

ooooh, thank you. i was just this morning doing some math and seeing if i could just slowly increase a couple of tenths of a mile over this 10 month period to get to the 10k. but again, i have no idea what i'm doing. this helps! thanks!

 

[tamu91]

I was a novice runner, still am, but I just started running 5ks and 10ks like you about 10 years ago. Then I moved up to 1/2 marathons and that turned into 2 marathons in the past 5 years. I don't enjoy running but as you've said, I need to set goals. Otherwise, I'd never get out of my couch to exercise and by the way, running is about the only exercise I do on a regular basis.
For me, it was getting over the distance barrier that helped me push through. You know you can run a 5k race. If you keep at it, there is no reason why you couldn't run 10k, 13.1 miles, 26.2 miles, whatever. Really, look at me.
Don't worry about how far you go at first. Start running every couple of days, get in as many miles as you can but on your day off, weekend or not, put in a long run. Each week, go about 15% farther in distance than your previous long-run. It's basically a way of telling your brain that you can go the distance. Going the distance is 50% mental and 50% physical. You have to train your body to withstand the pounding, build up your running muscles, etc. but your mind needs to know that you can go the distance and you will. Best of luck to you.

 

[JJ2017]

I was a novice runner, still am, but I just started running 5ks and 10ks like you about 10 years ago. Then I moved up to 1/2 marathons and that turned into 2 marathons in the past 5 years. I don't enjoy running but as you've said, I need to set goals. Otherwise, I'd never get out of my couch to exercise and by the way, running is about the only exercise I do on a regular basis.
For me, it was getting over the distance barrier that helped me push through. You know you can run a 5k race. If you keep at it, there is no reason why you couldn't run 10k, 13.1 miles, 26.2 miles, whatever. Really, look at me.
Don't worry about how far you go at first. Start running every couple of days, get in as many miles as you can but on your day off, weekend or not, put in a long run. Each week, go about 15% farther in distance than your previous long-run. It's basically a way of telling your brain that you can go the distance. Going the distance is 50% mental and 50% physical. You have to train your body to withstand the pounding, build up your running muscles, etc. but your mind needs to know that you can go the distance and you will. Best of luck to you.

Thank you! I'm finding this a real mental issue. While my body feels fine during certain parts of the run, I keep saying to myself..."WHYYYY AM I DOING THIS!!!!????" I definitely don't fully enjoy it yet. Although, with stuck being at home work/schooling, it's a welcome distraction out of the house.

 

[ScooterScott44]

Don't worry about how far you go at first. Start running every couple of days, get in as many miles as you can but on your day off, weekend or not, put in a long run. Each week, go about 15% farther in distance than your previous long-run. It's basically a way of telling your brain that you can go the distance.

Quick note to add about long runs and to add some more math to figuring things out! Ideally your long run show not exceed 25% of your weekly mileage. So if you are doing 3 x 3 miles Monday - Friday then your long run should really be 4 miles.

The point is don’t over-do it one day of the week at the detriment to the overall volume. An awful lot of people build up for events by doing a few short runs during the week and then do a huge run on the weekend. And that is not a great way to build yourself up, especially when you are newer to running.

Since you are newer to running and we don’t know your full history, it is probably better to just add overall weekly volume and distance. Since the focus is getting to the 10k distance really long runs are not too helpful. Working up to long runs of 8-12 miles would be fine but getting in some consistent weekly totals (with increases) will be better for your goals.

 

[Sleepless Knight]

You know you can run a 5k race. If you keep at it, there is no reason why you couldn't run 10k, 13.1 miles, 26.2 miles, whatever. Really, look at me.
Don't worry about how far you go at first. Start running every couple of days, get in as many miles as you can but on your day off, weekend or not, put in a long run. Each week, go about 15% farther in distance than your previous long-run. It's basically a way of telling your brain that you can go the distance. Going the distance is 50% mental and 50% physical. You have to train your body to withstand the pounding, build up your running muscles, etc. but your mind needs to know that you can go the distance and you will. Best of luck to you.

This is excellent advice. In the beginning, it really is better to start slow and build up both your physical and mental endurance. And remember that your mental endurance will be just as important as your physical endurance especially if you choose to tackle half marathons or marathons.

Thank you! I'm finding this a real mental issue. While my body feels fine during certain parts of the run, I keep saying to myself..."WHYYYY AM I DOING THIS!!!!????" I definitely don't fully enjoy it yet. Although, with stuck being at home work/schooling, it's a welcome distraction out of the house.

My professional demands during certain times of the year are so intense that I only train if I have a race on the horizon. Otherwise, it is too much time and stress in my life when time is in short supply and stress is overwhelming. I just have to accept that means a lot of starting all over again when I have a race. So when I face those starting to train runs that feel difficult I always remind myself that I do not need to be ready to run 13.1 or 26.2 miles today and that so long as I continue to be consistent and diligent in my training, I will be more than up to the distance when race day comes. No matter what your distance of choice is, consistency matters most.

 

[dvcterry]

Congratulations, I started with a 5k in 2017 and was ambitious to build up right away, but for me it took time, so my word of advice is never give up and reward yourself. One day I looked in the mirror, three years later and was stronger, faster, it took time but got tone and fit. Love yourself, be proud of everything you accomplish. Listen to your body. I tried but couldn't find a plan that worked, so I winged it, walked some, ran some, then one day that 5k turned to 10k then a 1/2 marathon then a marathon. Good luck to you!

 

[JJ2017]

So................ I studied up on the Galloway method and wanted to give it a try. Since I knew my pace, I was able to figure out how to tackle a new plan. I skipped to week 6 of the 18 week 10k training plan and ran 30 minutes this past Tuesday and Thursday using the run walk run method. I run for 1 minute, walk for 30 seconds. So far, I am not sure if I like this new way of running/stopping so often. But I am sticking with it because I want to slowly increase the distance. It was interesting to run for 30 minutes and get to 2.5 miles where I was running the 3.1 miles anywhere from 35 - 39 minutes. I'm going to definitely stick with this plan until I get to my first mileage increase.

I am using the Runkeeper app to tell me when to run or walk and I listen to Disney podcasts when I run. I am slightly annoyed by the constant interruption.

 

[disneygpa]

So................ I studied up on the Galloway method and wanted to give it a try. Since I knew my pace, I was able to figure out how to tackle a new plan. I skipped to week 6 of the 18 week 10k training plan and ran 30 minutes this past Tuesday and Thursday using the run walk run method. I run for 1 minute, walk for 30 seconds. So far, I am not sure if I like this new way of running/stopping so often. But I am sticking with it because I want to slowly increase the distance. It was interesting to run for 30 minutes and get to 2.5 miles where I was running the 3.1 miles anywhere from 35 - 39 minutes. I'm going to definitely stick with this plan until I get to my first mileage increase.

I am using the Runkeeper app to tell me when to run or walk and I listen to Disney podcasts when I run. I am slightly annoyed by the constant interruption.

Might I suggest swinging over to the journal thread and starting a journal. I know it really helped me and kept me motivated! I like being able to look back at where I started and seeing where I am today. Congrats on your first 5k!!