RunningAHEAD - Topic: moving from 5K to 10K

moving from 5K to 10K (Read 316 times)

Chizzy

posted: 11/17/2008 at 1:39 PM

My friend and I are comfortably running a 5K (we're slow as all get out but we're happy!). She is having major surgery in April and wants to be "10K fit" in preparation. It never hurts to be fitter so I've agreed to be her partner in this endeavour. How do we best get there?

Some parameters: we both have horses which limits our running to 3 days a week -- 2 outdoors and one treadmill day (darkness limits our outdoor days as well). We're not training for a race and our usual pace is about 11 min miles/5pmh (a bit faster if the dogs we run with are pulling more!). We're happy with our pace for now although we'd like eventually to get faster. We both have exercise-induced asthma, easily controlled with inhalers. We're both middle aged. We enjoy running but it's not our physical sport of choice. If it makes a difference, we also do a session of yoga once or twice a week.

Any suggestions on what we should be doing and what kind of timeline we should be doing it on?

Thanks
Karyn

CanadianMeg view log	posted: 11/17/2008 at 2:24 PM
	I'm moving from 5 to 10K too. I think the first step is to pick a race and run consistently to build up a base of miles. I'm sure you'll get more technical instructions from others.
	"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it. - Priscilla Welch * New Runners: Check out the C25K & One Hour Runner Support Group* 1 summer race done. 1 fall race done. Looking forward to the Resolution Run Dec 31!

JennerVT view log	posted: 11/17/2008 at 6:07 PM
	Once I get back to running a 5K comfortably (coming off injury) I plan to move on to Hal Higdon's spring training, which will bring you from 3 mile runs to 6 mile runs over 8 weeks (I think...maybe it's 12 weeks). Other people on here really like one hour runner, which should put you close to a 10K length.
	2008 Goals: ~~Complete C25K~~ ~~Run in a 5K~~ Get within 40 pounds of my goal weight

debbiemc19 view log 1st 10K!	posted: 11/18/2008 at 5:09 AM
	Keep 2 of your days at your normal length. (Are you running 3 mi/3x a week now?) Then slowly increase one run a week. By slowly I would say .25 to .5 mi more at a time. So do, 3.25 or 3.5 for a few weeks in a row, then bump again. But only increase the one run a week. Your other runs can stay the same distance you have been doing. You will get there before you know it!