Stepping Up From 5k To 10k | Training Tips Beyond Couch to 5k
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- čas přidán 13. 07. 2024
- So you’ve mastered 5k, and now you’re thinking of taking on your first 10km? Well this is everything you need to know about stepping up from a 5k to a 10k.
Kate and Rick are taking you through how to set your goal, the types of training you should be doing, fueling for your training and the race itself, as well as how to get your mindset ready to tackle the 10km distance.
↓↓ Are you getting ready to run a 10k? Which one? Or maybe you have a question about training for a 10k that we didn’t cover? Let us know in the comments below ↓↓
What's In This Video?
00:00 Intro
00:52 Set Your Goal
01:48 Rest and Recovery
02:51 Long Runs
03:51 Pace And Speedwork
05:31 Hydration
06:09 Mindset
06:57 Race Day (And Virtual Time Trial) Tips
07:28 Top Tip!
MUSIC licensed by Artlist:
Midnight Lofi - Liquify
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Are you getting ready to run a 10k? Which one? Or maybe you have a question about training for a 10k that we didn’t cover? Let us know in the comments below 👇
I just completed 10k in 59 mins .
@@lakshmi430 in winter it's easier to get faster as your body stay cool.... While you run.... By the way.... Good job....
I was attempting to run one in a month, and pushed myself too hard, too fast, leading to Shin Splints🥺let this be a warning😅
@@hannahmorgan7213 yes. Rest is also important
@@neelabkhattak5870 thank you.
Don't fall for it, guys, it's a trap! One day you're doing fine running 5Ks most Sundays, then you start thinking you should train up to 10K and before you know it you're somehow training for a half marathon 😂 My goal was 10K this year, have run a few now, and it feels amazing to double my "normal" distance and feel comfortable.
Haha - just wait... marathons and ultras are next!
Ha, so true, but too late for that (very late starter at the age of 51)
Late starter here, but finished my first HM last July, just finished my first marathon, and training for an ultra. This escalates quickly!
I ran my first 5k last thanksgiving at the age of 42. I was faster then most of the walkers. I’m still trying to find the courage to sign up for a the 10k in October. I’ve been running 3xs a week constantly for a few months now
It's a slippery slope! 👍
Started running back in February and my first 5k was 37:35, have managed to get that down to 30:01 (surely that counts as a sub 30min 5k...)
Ran my 1st 10k last weekend in 1:10:50, hoping to get that to below 1 hour before aiming for a half marathon. Your videos have been a massive help, thanks! 👍
That's fantastic progress Alan! Well done!
How old are you Alan if you don’t mind me asking. I started running last year in my late 40s
Hey Neil! I am 23, spent far too many years sitting playing the computer so decided that it was about time that i got out and started doing some exercise..wish i had done it sooner
My first was 45min and i am chasing 20min now. You can do it!!! Going to take time but you will! !
Alan G wow, loads of years. I was I had started doing it 20 years ago
Hills hills hills this is what helps you get that stamina that you need for 10km. Hills kills you but it gives you the best workout for endurance.
I read this a lot but i live in the flattest place on earth 😭
I live in a place where it’s mostly hills; does that mean I can build more stamina here than when I’m running on flats?
@@ninjashoyo9086 You don't want to start of on too steep of hills, but if all your training is on the flats, you'll definitely feel the difference and will benefit from it.
@@kurtzechmann4566 our hills are 220-270 meters in elevation, is that too steep?
@@ninjashoyo9086 Seems like it would be too steep for me 😊 over a few km, but if you try it, please don't overdue it and hurt yourself.
Funny how once one has become a seasoned runner 5k is just the warm up distance before the real run begins !
Agree! November 2019 I did my first 5k run, after picking up running only 4 weeks earlier. Then, come January 2020, I did my first 10k (61.30) and now 5k is little more than a warm-up. Got my PB of 55.19 earlier this week. 51 yrs old, and haven’t been more fit since my 20ies.
@@Hobbes6969 Wow that's some pretty fast progress ! Well done ! I've been running for 34 years so i'm on the other end of the spectrum and even after all these years i still get up early 6 days a week to go for my run ( road, trail, short, long, fast, slow ). I couldn't live without running in my life
I’m week 7 of my couch to 5k so hopefully when I’m comfortable at that distance I’ll start to move to 10k. Definitely wanna get to a half marathon distance at some point though
Good luck!!
@@IBXRunning thanks! ☺️
how is your progress now!
@@itssashaax7457 going good the couch to 5k went well. Worked my way up to 10k and now I’m training for Cardiff half marathon in october 👍
@@hearthjunkie8173 wow congrats
I ran my 10k PB this morning in 52:51
Woohoo!
Yes - rest and recovery are KEY. If only I had known that as a new runner ... darn those addictive running endorphins. Great tips guys!
Really helpful video, I've just completed Cto5K and hoping to work up to 10k. Thanks for the tips around training plans. Running for 1 hour seems impossible, but I have to remind myself that a year ago I couldn't run for 30 minutes and now I can 👍🏽
I ran my second 10.6 in 80mins yesterday without training
Thank you so much for this! I completed C25K a few months ago, and am now trying to get up to 10k. Absolutely love this channel, another great video!
I completed my first 5k race today. I have signed up for my first 10k in February 2023. Training starts this week 💪
I love this channel so much. It's helped me so much in getting back to running. I'm running almost 3 months now after 8/9 years off and I'm loving it. Thank you guys for all you do. I appreciate all of you so much 💜
Thanks so much Lisa :-). Keep running!
The 4 person relay I have registered changed their rules on the mileage last week. The race was rescheduled to next month from the spring due to COVID. Originally my leg of the race was 5.2 miles. Now it has been changed to 6.55 miles. This is my first race beyond a 5K. I’m switching goals from completing my leg of the race in under 90 mins to just completing it.
Been out and done a lovely 10k in the rain on the moors and through the woods. Plenty of mud
I'm 37yrs. still run alone for my wellness purpose. I have been going 21k at average 1hr 52mins since Feb 2020 twice a week now I want to try full Marathon. The videos here is of great help to my progress. Especially every time I see Anna demonstrate feel like getting out to run immediately the way her legs kick!!
For the mindset stuff I simply think of David Goggins and say stuff to myself such as…
“Goggins is back on the log”
“Can’t hurt boat crew two”
“Who’s gonna carry the boat?”
I'm running my 1st ever race in November the local 10k I run the distance regularly but nervous about strategy and speed etc no idea how to tackle it. Can't wait though 🤞it goes ahead.
Loved doing this.. quickly worked up to 10k.. and completed a marathon over 6 days just last week for cancer Research UK
I started running in November 2019. About 11 months ago. After 2 months it went straight to hell. Runners knee stopped me from running through all of January. But I slowly came back and tried to get out there 2-3 times each week. 3 days ago I started on a 6-7 km tempo run and my feet felt quite good as I passed 4k, so I decided to try for a 10 k time trial. I finished in 49.24 ! Not bad for a 43 year old, who has only been running for 11 months.
Do your easy runs easy, and your hard runs hard.
That's awesome! Well done!
Awww the knee issue
Great channel, keep up the good work!
I started running in August at the age of 51, never ran before, I really hated it, but pushed through and now I am hooked...
This morning completed a 6K run doing 30.10/5K.
Slowly looking at the the 10K now because I think I am bit of a diesel. It takes at least 2K for my muscles to warm up properly and feeling a bit confident I can complete 5K. My pace is picking up then as well and I can finally start enjoying the run, struggling and wondering why the hell I am doing this the first 2K.
So I will go through all your great videos and absorb all tips and tricks hopefully helping me to reach the 10K marker .
Stay safe and healthy all.
Just started to hit the 10k distance (48 years old and running for about a year). Really enjoying this distance but next target will be half marathon. Living in Malaysia though the heat and humidity is really energy sapping so drinking fluids on the runs is so important. Great channel and lots of fantastic tips, keep up the good work👍
you guys are one of my favorite running channels! Thanks for all the inspiration and motivation to keep me running these past couple months :)
Awesome! Thank you!
I sadly went too far too fast and ended up hurting my knee pretty bad. Just able to get back to run now. These are great tips and I love the channel. Keeps me motivated to keep going!
Just a quick word to thank you for all your videos. They have helped this new runner very much!
Great to hear!
This video is helpful for me, I’m stepping up and doing the Poppy run at the beginning of next month for charity. Setting myself a target of 11km so slowly building myself up to a 10km 🏃🏽♂️💨
This is Exactly where i m at right now
Thank You
Yaaaaaaaay! Love you peeps! Every time I watch one of your vids I end up in my trainers! 😂
That's brilliant!
I did couch to 5k last year. I then decided to aim for 10k but over trained. The part about about rest and recovery is really important.
The Running Channel
All your videos awesome, Anna your the best by miles, your awesome.
I did a couch to 5k, then moved onto a couch to 10k I found online. Both used the run/walk method, and that worked well I thought.
I wish I'd had this a year ago. I worked my way up to 10k (and HM) in total ignorance. Now I'm training for a marathon with a bit more knowledge.
I only started running during the lockdown. I now run four 5ks per week but the thought of running 10k does seem very daunting indeed. I understand to move up to 10k will take time so if I want to challenge myself then attempting a 10k will be the next step. This video has given me food for thought. Great video Rick and Kate. Well done.
I completed the c25k during lockdown as well. spent a couple of weeks running 5k 3x a week and now I'm training for 10k. completed 8k this week. I'm 50 and hadn't run since I was at school. you just need to take the plunge but go at your own pace
please do a video on “ how to treat the common injuries for runner” .. really need this knowledge
All about those power playlists!
Doing a solo 10K in two weeks, ten weeks deep in the training plan, aiming for sub sixty mins but hoping for a PR 🤞🏼🤞🏼 great vids with useful advice 👌🏼👌🏼
Thanks Lex! Best of luck with your 10k!
Completed my first in person 8 k in Bangkok today. I came in 6th out of 152 male runners. Most of the runners sprinted from the starting line like they were doing a mile race, overtaking me. They all came crashing down at 3k and 4k making it easy for me to overtake them. I started out slow and worked myself up. Finished the race in 47.30 @ av pace 6.22. Interesting though that all runners from 1st place to 5th place were wearing carbon plated shoes and they were impossible to catch up to.
I am absolutely confused by the existence of the carbon shoes. I do not have them but I too wish I could run 4 % faster of course. But by myself... but all the other children have that toy so I wish to have it as well... 😊 congrats on your run! Miss having races in Europe at the moment.
I helping my mate James get up to 10k. Done 3 2 mile blocks with 3 minutes rest the first time and today we ran 2 3.1 mile blocks with 3 minutes rest. Next run will be the full 10k.
I’m still working on the Couch to 5k. Though I have been running a 5k every other day on the treadmill so maybe I should schedule myself for an actual race. I run it VERY slowly, so I haven’t considered myself ready.
My 2021 goal is a Sub60 10k. I ran a 71 minute one today while "running" errands 🤣😂. I truly appreciate all of TRCs help!!
I love your videos as they are very helpful.
Could you give some advice on how to reach the 5k goal once you’ve finished the C25K program? Is it worth going back to intervals to improve on speed and thereby help with distance at the end of the week? Thanks
Thanks for watching and well done for doing the C25K! Try concentrating on just being able to run consistently for 5km to start if you feel comfortable try to run a bit further than 5k. Once you're comfortable with the distance, then you can start introducing some speed work to get faster.
Nice video guys. I remember four years ago almost dying when I ran a kilometre on the gym's treadmill. Now doing five 10ks every week and hoping to break 45 minutes soon.
Excellent! Keep going!
My journey: Started with long walks then 5K then 10K now I want some advice on the next step.
I've been running since March this year, first the Couch-to-5k and now about to finish my 1st 5-10k program. 5K Pr: 27:27, I am hoping to get a sub-1-hour for the10K but it might be a bit optimistic. Feeling great though so if I fail I have a new plan to work on getting faster :)
I find it very hard though to get a sense of my pace. Maybe I am going to ask someone to go on a bike in front of me at just 10km/hr...
Oh my, my last scheduled training / 5k time trial is *this* Monday. How did you know I still needed to decide what to do after?
I’m up to 8k now once a week on average with shorter runs and yoga in between. I managed a 10k not long back but need to work on my momentum to make them weekly.
Still fantastic compared to most of my life when I didn’t run at all and didn’t believe I could.
Well done :-)
Nice....and helpful information...
Thank you 😊
From India
Glad it was helpful!
@@runningchannel yes... very helpful information
Nice
I started running 3 months ago and i have already been able to run 18k, my goal is to run a sub 4 hour Marathon as soon as posible
What a timely video! I'm a few weeks away from completing the couch to 5k program. Is it advisable to spend some time running the 5k distance prior to building up to 10k? Would that be helpful for building a base, or is it unnecessary?
Well done Amy! Yes, once you've completed C25K, you'll want to spend a bit of time running 5k until you're comfortable, then gradually build on this distance, working up to 6k, 7k and so on. We recommend not adding more than 10% to your total weekly mileage in a week. Hope this helps and good luck :-)
I'm running my first 5K tomorrow, and I'm already watching videos for my next goal!
And now what is furthest you've ran?
@@SuperYtc1 My 3rd 5K is in two weeks! Last year I finished in 28:00, now I'm targeting below 24:00, 23:30 if I'm lucky. 23:45 feels achievable.
My longest race was a 12K, which I entered as a "glorified casual long run". I started at a chill pace and finished quite strong because I felt I had more to give after 50% distance.
My longest weekend long run is 15K. I'm planning to enter the same "glorified casual long run" this year, but on the half marathon distance.
But definitely still far from training for a 10K. I like pushing myself on the 5K.
Hi Running channel!
I would like to maintain a specific mileage each week, I'm curious about 50km a week, any tips? is it a good video idea? Or is it just the wrong way to look at training? Thanks!
What is the best running watch with the emergency detections? I am a woman and i need to have some peace of mind when running.
Started running 1.5 years ago, never before had done any endurance sports, just karate and downhill skiing. The beginning was hard, barely could run 2K. 6 months later 5K every other day 5:15 per km, 10K twice a month. A year later first half marathon, run it under 2hr, 5K regularly under 5 min per km. Last month got 5K time 22:32. My heart rate zones seem to be way out of ordinary for my age. Max above 180, comfortable running heart rate 150, age is 57. Today's 10K avg heart rate 158. I'm not training for a race just running for fun. Running 70-100km a month. Any advice for a new aging runner?`
Maybe I should really step down. Done a couple of 10k HM and a Marathon but never did an all-out 5k so far.
I didnt have any specific preparations. I just run. Like Forrest Gump ;) My longest distance so far is 20km.
Completely unrelated to the post but I wanted to gain your recommendations for Autumn/Winter wear for running outdoors please?
Thanks for watching Dave - yes we will have something coming up very soon!
I did 10k last year then back down to c25k this year and I think I will eed to re start it again. Any reason as to why you loose your fitness so quick?
Stepped up to 10K 2 weeks ago and noticed I start getting those (toes) cramps/spasm when I start reaching the 8k distance. I do not usually drink water when running so could this be a reason? or loss of electrolytes?
Well done for getting up to the 10k distance! Definitely it could be a dehydration issue. Try to make sure you're well hydrated before you go out for your run and then take a bottle with you. Hope this helps
I still have problems, as my right hip etc is still hurting/aching... since the end of July. Wondering when it will go back to normal.
Sorry to hear that - have you been to see a physio to see if they can help?
I run 10k thrice a week without getting tired I think I can run for 15-20k in one go but I think that's not good for body
Does a glass of wine count as a cool down?
As long as you're stretching your calves at the same time 😃
5k-10k-half marathon
-marathon-ultramarathon-death
I'm on 18 k per hour.... Goal is 20k....
Can you do a 5K race while juggling three balls
Where are you . It looks really nice.
Thanks Paul! We're based in and around London :-)
I feel scared