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Going from 5K to 10k?
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 2009-08-20 9:43 AM |
Veteran  190  |  Subject: Going from 5K to 10k?I'm looking for some advice from experienced runners as well as those who have only started doing longer distances. I've only recently been able to run an entire 5K without some short walks (I've been training for SSTs this summer with the longest race run of 2.5k). I'm excited about now being able to run the entire 5K distance and my plan is to work on my running this fall by training for three 5K races each about a month apart. My ultimate long term goal is to move up to Sprints next year so I'll need to increase the running distances for the winter/spring training. Here is my problem - a good friend that I train for tris with really wants me to turn the middle race into a 10K. She has given me the training plan our coach has recommended and it looks doable over eight weeks of training but I'm not sure I should. I think I should work on getting my 5K faster and increase the distance later but she keeps telling me that training for the 10k will make my 5K faster. How hard is it to basically double your distance in 8 weeks? As a bit of background on myself - last October I could barely run a minute without dying . . . so I've never considered myself a runner but now I love it! |
| 2009-08-20 10:08 AM in reply to: #2359956 |
Cycling Guru 15134  Fulton, MD | Subject: RE: Going from 5K to 10k? As long as the plan does not have you ramping up your mileage to quickly and you are able to consistently hit your workouts, then I do not see any problem with thinking about the 10k. And you friend is right. If you can comfortably train for a 10k, your 5k abilities will improve at the same time. People train for marathons with no speed work and drop their 5k times while they are at it. It is all about consistency and building up your abilities. Congrats on your success and keep at it! |
| 2009-08-20 10:16 AM in reply to: #2359956 |
Pro 6582  Melbourne FL Gold member | Subject: RE: Going from 5K to 10k? In seven weeks you should be able to take a 3.2 mile run up to 6 miles following the recommended 10% build rule each week. And yes runnning longer or more volume each week will increase your speed in the 5k as you fitness will increase with it. The key is to make sure you are running in the proper training zone. Hal Higdon's website is a good source for training plans, here's the 10k novice plan that starts out with a long run at 3 miles (4.8k). Congrats on your progress! |
| 2009-08-20 10:17 AM in reply to: #2359956 |
Member 106 | Subject: RE: Going from 5K to 10k? I agree with the previous poster. More miles will ultimately make you faster. |
| 2009-08-20 10:21 AM in reply to: #2360073 |
Champion 10020 , Minnesota Bronze member | Subject: RE: Going from 5K to 10k? This should be no problem! You could do it in as little as 4 weeks, really, so this will be a cinch. And you'll love how easy 5ks seem after a while |
I love Hal Hidgon and have used his plans for all but one running race, and have found them to be very reasonable. Good luck!| 2009-08-20 10:55 AM in reply to: #2359956 |
Expert 1053 Culpeper, VA | Subject: RE: Going from 5K to 10k? I can say that training 10K distances will help your 5K times. On the advice of a local triathlete/coach... she overall podiums almost everytime she competes, she told me I need to be doing more long runs. Before her suggestion I had been doing mostly 3.5 mile runs and an occasional 6 or 7 miler. I took it to the extreme and all I do now is 8 mile runs or longer. In terms of it making you faster... I ran a 5K while on vacation last week and improved my last 5K time on July 4th this year from 22:04 to 20:25. I've only been doing these "long" runs for about three weeks and I'm excited to see what I can do in my next Tri on the 30th of this month. I would hesitate to say whether or not you can do it or should do it without truly knowing you... but if you have a coach and they say it is doable with their plan, I'd lean towards you can do it. |
| 2009-08-20 11:11 AM in reply to: #2359956 |
Master 1641 Seattle, California | Subject: RE: Going from 5K to 10k? If you can run 5k now ramping up to 10k in 8 weeks seems very doable. More miles will improve your 5k times and if you have 8 weeks I think you can very safely increase your mileage. If you feel like you are stressing your body to much you can always back off and run the 10k as an easy training day. No need to feel like you have to go all out. You can even switch back to the 5k at the last moment if you are really feeling like it is too much. |
| 2009-08-20 11:15 AM in reply to: #2359956 |
Veteran 190 | Subject: RE: Going from 5K to 10k? Thanks for the advice! If I can remember (I don't have it here at work), the plan has one regular run, one track workout, and one tempo run each week (the regular run is 5k weeks 1-3 increasing by 1k per week from weeks 3-7). I think I'll give it a go and see how I am feeling early October (the 10k race is the end of October). |
| 2009-08-20 11:19 AM in reply to: #2359956 |
Master 1356 | Subject: RE: Going from 5K to 10k? As others have said, the 8 weeks is time enough to increase the distance and you'll see 5K benefits. BUT a lot of the sport is a mind game and what I read in your posting is reluctance to move to the 10K right now. If *you* want to increase your distance, then have at it. If you are being goaded into it by your friend... it may well be a chore and not a pleasure. There's no reason you can't stick to the 3 month 5K plan and move up your mileage in the winter after succeeding in your 5K series. You can find a spring 10K to run with your friend. -Cynthia edited to add -- start tracking your workouts on the BT logs, you can get more tailored advice if the community can see your training Edited by movingsouth 2009-08-20 11:20 AM |
| 2009-08-20 11:21 AM in reply to: #2359956 |
Expert 1118 , North Carolina | Subject: RE: Going from 5K to 10k? You absolutely can do it. Like you, I could not run 60 seconds at the beginning of January. Now I can run 60 minutes... and counting. I started Couch to 5K on January 5, ran my first 5K on March 7 and subsequently ran two more 5Ks after that. My first Tri on August 9 included a 5K. I was running about 4 miles by this point. Since then, I've increased in preparation for a 10K on October 24 and easily covered 5.8 this morning (I know, too much too fast; but felt good this morning). I see no problem getting plenty comfortable for my 10K, and in fact have already registered for a Half Marathon on December 12. The 12 week training program WILL have me ready in time. The body adapts VERY quickly when you challenge it. Of course be careful not to increase too much too fast (use training plan), but you certainly have enough time. I'm glad to see you are going to give it a go because personally I think you'll have more regrets if you don't go for it than if you do. That's the glory of running.... you continuously break through those imaginary barriers of what you thought you could never do, but YOU CAN! I keep registering for events that I'm not even capable of doing (at the time of registration). But I know with determination and effort that I WILL be ready on race day. Good luck! Edited by maria40nc 2009-08-20 11:30 AM |
| 2009-08-20 3:07 PM in reply to: #2360291 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Going from 5K to 10k? nerak11 - 2009-08-20 12:15 PM Thanks for the advice! If I can remember (I don't have it here at work), the plan has one regular run, one track workout, and one tempo run each week (the regular run is 5k weeks 1-3 increasing by 1k per week from weeks 3-7). I think I'll give it a go and see how I am feeling early October (the 10k race is the end of October). What are the track workouts? 400's, 800's, etc? Personally I think you should dump this portion and the tempo run and replace with just base running. These type of workouts are stressful on the body and can led to injury if your not ready for them. If you recall correctly, the plan also has you increasing your long runs 17, 14, 13 and 11% respectively for the last 4 weeks. Big jump. I have a freind in my neighborhood that has come from off the couch to doing sprint tri's this year. 3 weeks ago he said he felt so good that he went an extra mile for what should been only a 6 mile run. Guess what, he couldn't run for over a week because his knee bothered him. Your plan may be doable and if you follow it I hope it works for you. But based on your experience, IMHO you should be a bit more conservative. Save the track work for when you become the 5k speedster and are looking for the nth increase! BTW, McMillian run calculator is a good tool that will give you idealized projections based off of a recent time for a distance. Part of it are guides for what the different run paces could be. It falls right into line for me and correlates well with my RPE and HR zones (when I use a HRM). |
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