Moving on from 5K to a10K Plan

Your Next Big Milestone

Firstly, huge congratulations on completing the 5K plan! This is a significant achievement, especially for those who have only recently started running. The 5K distance is great progress, but now it's time to set your sights on the next goal: the 10K.

The Importance of Regular Running

To continue your progress with your marathon training, it's essential to maintain a regular running schedule. For me this is running three times a week, and for a beginner this is plenty, if combined with additional cross-training activities, to get you over the finish line. Consistency is key, and incorporating different types of workouts will help you build the endurance and strength needed for longer distances.

Finding the Right 10K Plan

When moving on from a 5k to a 10K plan there are many options when it comes to finding a training plan, and it's important to find one that suits your level of running. A structured plan provides the necessary guidance and structure to help you progress safely and effectively. Typically, a 10K plan will include a mix of easy runs, interval sessions (such as tempo runs or hill repeats), and long runs.

Types of Runs in a 10K Plan

• Easy Runs: These should be done at a comfortable pace where you can hold a conversation. They help build your base and improve overall endurance.

• Interval Sessions: These runs include short bursts of high-intensity running followed by recovery periods. They help improve speed and cardiovascular fitness.

• Long Runs: The cornerstone of your training, long runs should be done at a slower pace than your easy runs. They gradually increase in distance each week, building the stamina needed to complete a 10K.

  
  

Nutrition and Recovery

As you increase your running distance, it's will be important to start paying more attention to your nutrition. Proper fueling before, during, and after your runs will help you perform at your best and recover more effectively. Make sure to stay hydrated and eat a balanced diet rich in carbohydrates, proteins, and healthy fats. This is something I am currently trying to improve, I have started in include my overnights oats as a breakfast choice on the days I run, along with a constant effort to ensure I stay really well hydrated and pay attention to the levels of protein I am consuming.

Celebrating Milestones

Don't forget to celebrate your achievements along the way. Completing a 5K is a big deal, and moving on to a 10K is another significant milestone. Setting and celebrating small goals within this plan is a great idea, as accomplishing these achievements can boost motivation and keep you excited about your training. Simple goals could include running a certain distance or improving your time a little. I definitely celebrate each time I run a mile further in my long runs, and for me this is chocolate along with feeling a little smug that I have completed another week of my overall marathon plan.

Staying Motivated

Remember your "why" – the reason you started running in the first place. This is discussed in one of my previous blogs but whether it's for health, personal challenge, or another reason, keeping this in mind can help you stay motivated. Running with a group, listening to music, or rewarding yourself after a good run are all great ways to keep your spirits high.

Alongside continuing to show up in this plan, over the next few weeks I shall find myself a 10K race to enter and get in my diary. This will give me my goal of the 10K and a focus to get there. I try not to think about the 26.2 miles ahead as it all becomes a bit too overwhelming. One step at a time.

Transitioning from a 5K to a 10K is a rewarding journey that requires dedication and consistency. By following a structured plan and incorporating different types of runs, you'll be well-prepared to tackle the 10K distance.

Remember to listen to your body, take rest days seriously, and celebrate your progress along the way.