How to Step up from 5K to 10K
Vložit
- čas přidán 6. 07. 2024
- Training tips, advice and sessions to get you to the start line in top shape for your first or next 10K race.
COACHING & TRAINING PLANS
Visit harryruns.com or email me at harryrunsuk@gmail.com
FOLLOW
Website: www.harryruns.com
Instagram - / harryruns
Facebook - / harryrunsuk
Strava - / strava
RECOMMENDED GEAR
Trail shoes:
Hoka One One Challenger ATR 3: tinyurl.com/y89ydhvg
Hoka One One Speedgoat: tinyurl.com/yayxzqua
Road shoes:
Hoka One One Clifton 3: tinyurl.com/y92wxkyv
Hoka One One Clayton: tinyurl.com/y7bfuzex
Hoka One One Tracer: tinyurl.com/y92oeabp
Hydration gear:
Nathan Vapour Air Hydration vest: tinyurl.com/ybl8teby
Nathan Speed Draw Plus Insulated Handheld: tinyurl.com/ya9hb8bt
Nathan Vaporkrar Waistpak: tinyurl.com/y98jh37x
Nathan ExoShot Soft Flask: tinyurl.com/y8kgz7h9
Poles:
Leki Micro trail Pro: tinyurl.com/y7bzuv7n
GPS watch:
Garmin Fenix 3HR: tinyurl.com/yby8ruku
Garmin 920XT: tinyurl.com/y7ybhobo
Camera:Canon G7X: tinyurl.com/yans599b
Great video man, thanks a lot! Doing my first 10k this Saturday, aiming for under an hour.
Thank you for posting your videos! Your videos are so comprehensive and educational. I also love that you promote a plant based diet! I have so much to learn about running. Thanks for helping me in this journey.
Fantastic video thank you. Looking at doing my first 10km in a couple of months so this has given me great direction to prepare!
This is a superb and comprehensive guide. Following these tips for amateurs or even regular runners will see significant improvements.
Good advice, Harry!
Been watching some of your videos ! Great info! Starting to take my cardio training more seriously same as I approach my strength training. Going to implement aerobic training sessions and other useful tips you shared :) . I may not wish to do a full marathon but I do enjoy running and want to be able to cover more distance at ease plus increase my 5k speed :D
Thank you for the videos. *vegan hugs*
Great video! congratz on 10 000 subs also!
Thanks SirShaneb!
Great help 👍🏻
Thank you so much for this video, it's exactly the type of information that I was looking for. I have been running 5k for a while, I am registered to a 7,1km in November and then I aim for a 10k trainning. Well done with your videos and I will follow your advise ! Thanks!
Awesome Stephanie! I hope your training is going well and good luck in your upcoming races :-)
Very good advice Harry .You are a great Athlete .I know you are flying all around the place at the moment .I hope you are giving yourself enough recovery time .Especially on a very morally good diet ..Great following You on social media .Keep it up .
Thanks man, yes I'm very conscious of giving my body the time it needs when it comes to recovery, whether from travel, racing or training. Hope your running is going well!
I'm at 8k now which is my pb, but I never really knew anyone who liked to run. I just accidentally discovered it, now I'm sorta getting more interested. These tips make sense, the interval training, and increasing by 10percent, I think I'll be ready for 10k soon.
Agreed. I like the before, love the after but still trying to figure out the during!
@@feisaldaniel have you gotten a runners high yet? that's when the during starts to feel like the best part
@@lyler.1082 oh yes ! I am getting it now. And it can last a day or 2.
Thanks for this video! Planning on doing a 10k in August - only do 5ks at the moment - and I was thinking about how i was going to train. Then this video popped up! subscribed
Good luck stepping up your training Harri!
So helpful 👏🏽😀
Will be doing my first 10k as the last part of my first olympic distance triathlon coming up in 4 weeks, thanks for some ideas for some training sessions bro!
Your doing great Jason! Enjoyed your Thanyapura Triathlon videos, looking forward to seeing how you get on at your race. See you in Chiang Mai!
awesome!
I'm finally old enough to run a 10K. I've got five weeks until my first race so this video was really helpful!
Awesome, good luck in your first 10k!
Elena Ball . Am only 15 and September 2017 is my first time doing 10 k. Plus I do 5k every weekend at parckrun. So yeah.
@@stuartstevenson3849 it's parkrun*
I’m a little older and went from 5k to 10k fairly quick and paid the price with a stubborn case of plantar fasciitis. Now I’m sitting on the side lines until it heals. Not to mention the doctor bills and the time off from training. Please add your miles slowly and very carefully!
Would you recommend still doing interval training if you are just running for fitness, and just trying to increase the distance able to run, not planning on competing?
Great video, thanks for the tips!
I got back into running in December and have run a bunch of 5ks, with my parkrun PB now at 25:50 (5:11 pace). In the last month I've built up to running 10k and I've got my first race in a few weeks (a bit sooner than I'd like, but it's a really popular local race). I know I've built quite quickly, but I was already quite fit as I do a lot of cycling.
So far I've only run one 10k, at a 5:53 pace. I'd like to race at 5:30 pace or less, should I be doing intervals at this pace? My current intention was to go for a run at 5:30 & hold the pace as long as possible (probably 7/8k).
My lungs are usually fine with whatever I do as they're well-trained for cycling intervals & it's mostly just my legs I need to build running strength and endurance in.
Any help would be greatly appreciated!
Very good :)
Perfect timing because I'm doing my first 10k in about 8 weeks time
Fantastic, good luck in your first 10k. Let me know how you get on!
What does 1x '10-10' mean?
What are these intervals?
Thanks for the tips, man! Been running 23 minute 5Ks everyday for 2 weeks now so I thought I'd take the leap to the 10K. Running it first time tomorrow.
How did it go? :)
@@jeppelyster4402 Surprisingly well, actually. Finished in just under 50 mins. I run them once a week now :D
@@lyler.1082 great to hear :) I'm in the process of training to be able to run one in under 50 as you did, but I'm starting slow as to avoid injuries
Really useful video, it confirms what I was doing to train and also gives me more info on what to do. I am two weeks before my first competitive 10K. I have been doing runs 2-3 times a week from 3K to 5K plus a 16 min hard workout after each run and yesterday I ran 8 intervals of 400 with a short break of 1-2 minutes. This week I will run those 10-12K to see how it feels. I am confident that I will do aprox. 50 minutes for the 10K. Harry, do you have any advice for the week before the run? Thank you very much and happy running! Keep making this videos.
Sounds like you've been training hard Vasile! For the week of the race I would recommend getting in two easy runs nothing too long or intense with pace. If your race is on the weekend then on the Monday or Tuesday run one of them, with a shorter session than you have been, cut the number of reps in half but run them at the same pace, just to 'prep' the legs for the race. The session load is 50% of what you are used to, so shouldn't feel too intense, follow with a good cool down. Later in the week run just an easy 3-5k whatever you feel more comfortable with at the moment. Plenty of rest and focus on good nutrition leading up the race, plenty of fruits and veggies, carbohydrates and hydration. The day before the race make sure you have a walk/very very easy jog for 20 minutes or so to help the legs feel fresh for the race. On race day have fun! Let me know how you get on.
Hello Harry! Sorry for the late response but here I am. Below are my results:
Race P.Gen. BIB Nume Official time Real time
10km 310 14207 COSOVANU VASILE 00:51:58.30 00:49:55
I am very happy about the result. I was in Sector E so I had to pass by a lot of people in front of me. I managed to exit the groups only after about 2 km. It was frustrating because of the narrow course at the begin and the thousands of people running. Overall I am very content because I managed to run under 50 minutes, as I wanted. I took your advice the week before the run and I ran 11K at the start of the week to see how it feels and in the rest of the days only some warm up runs to keep my body ready. Thank you very much for the advice and keep doing videos. Have a nice day!
speaking of intervals, Zombies, run!
Ran my first 10k training run the week after my first 5k training run. Felt comfortable at the time but I'm sure it led to me being injured for the rest of the summer and autumn last year. Not recommended.
Sounds like a little too much too soon, hope you are over your injury now Stan and running well!
hi Harry. Any advice on how to recover from plantar fasciitis instantly? Have you ever experienced that while adding up the mileage? I would like to get back in training but it´s a bit of a hustle to run this way at the moment!
Yes I have had problems with Plantar Fasciitis in the past, definitely not fun at all. Quick tips: rest, reduce mileage, intensity and elevation change in your runs, take some time to consider your footwear, do they offer you enough cushioning and support? Do they have a drop (heal to toe differential) that works for you. Regular icing in the area to reduce inflammation. Another idea that helped me a lot is putting your shoes on first thing in the day to take any excess strain away from the fascia. Increasing flexibility in the lower legs, plenty of foam rolling and stretching of the calf muscles, soles and achilles. I would recommend seeing a Physio. Hope you manage to run pain free soon!
I think these are Very Good Tips. Thank you : )
At the onset of the plantar fasciitis appearance (1 month ago) I used to roll a frozen bottle under my feet and l acrosse balls. I also used a muscle roller stick in my lower legs and streched after the run.
With that I started to notice a slight improvement but was not enough. As a result I went to a Physio who massaged the area... and that was very effective I guess.
Having tested the waters this saturday (with a 5k) results look promising with no harm this time. Hopefully I am now in my recovery phase .. and PF disappears completely and can run with no fears again.
In your last video I saw you are visiting my country (Spain) later this year. Hopefully everything goes fine with your racing!!
Thank you so much for the reply and happy running Harry
do you use stretching as part of your cool down, if so what type? PNF/Dynamic/Static? How do you deal with stiff legs the next day?
go for an easy jog nothing much just 10-14 km and stetching and easy jog and very little distance
Hi Mike, yes after harder runs or tough days, I will do a series of dynamic and static stretching and mobility work. Regarding stiff legs the next day I will do some active recovery; walking, cycling or an easy jog, this will boost recovery in the area and reduce tension.
Got a question for anybody who happens to read this. Appreciate it if you do. I have a partially torn meniscus so I can't run. I can walk and cycle just fine, but haven't been able to run in over a year. I can't afford the medical bills that would come along with fixing it through surgery or PT.
Any advice or ideas for self-treating a small meniscus tear?
Thanks guys.
Hey Alan, that sounds awful if you have been suffering with it for over a year, I know you mentioned that you are unable to afford a PT but I would certainly recommend trying to figure out seeing one for at least one or two sessions, as they will prescribe you with a plan tailored to your healing and rehab. If its been a year and you still can't run, it sounds like it could be something more as typically you would expect healing to be further along right now. Better to see a professional in person to give you tailored recovery advice and get it fixed sooner rather than suffer for another year. I hope you are back running soon!
Thanks, Harry. Appreciate it a lot :)
I just ran my 2nd 5k two years after my first. Before that I never ran more than 2 miles. I thought I would finish close to 28 minutes and I got 26.04 so I surprised myself. I think I would like to start training towards a 10k in September. I am a former self proclaimed hater of running. Haha
Jessica Cramer that’s good for a first effort
How about a video on foot care?
Great idea as always Eric!
Contact Dr.Scholls
paulh123456 don’t forget Doc Martens too 😂
do you have strava ? if so whats your username ? if you wouldnt mind
www.strava.com/athletes/4034273 This is his
I'm doing a 10 mile race next Sunday have you got any tips.
Steady pace, relaxing, keeping hydrated imo
Run at steady but relaxed pace for the first 60-70% of the race, make sure you have a good idea of your pacing goals or mile splits based off your training and past race paces so that you don't overshoot your pace and struggle in the closing miles. In the last 3 miles of the race start to assess how you are feeling, make sure you are running tall and strong, breathing and striding with good form and posture. You will be working hard here but it is important to work through it and keep your pace goals in mind. In the last mile work to the line, remind yourself that you are so close to finishing, start trying to catch runners ahead, but don't go all out too soon, run strong and celebrate your achievement!
thank you very helpful shall put it too good use
What age do you advise running 10k at Harry?
It comes more down to training level, injury issues and whether the young athlete is self motivated to run these distances or is being pressured from exterior reasons, coaches, peer pressure etc...If the athlete is comfortable training up to or beyond 8km in training then a 10km race is for sure possible. As mentioned in the video if an athletes furthest run is 5km and they want to step up, then it is important to do the training, build up their long runs and prepare for the race, it is twice as long and a very different race to a 5km. What I would say to most young athletes is just to always consult their coach first and realise that there is never a rush to do longer races or step up distances too soon, better to focus on shorter races build up pace, speed and training time so that the athlete can step up to the longer races and have more fun and better results in the long run.
Harry Runs thanks Harry!!
Is there a rule for how much should I run in a week? I train for competitive swimming and running, but I'm not really the best... I did around 19 in my last 5k and around 33 min in my last race (8k). I'm training like 15km per week. What should I aim for my weekly mileage?
Strongly suspect you are boasting. Vast majority of the population cannot run a sub 20 5k and even in the U.S. military 19 is an excellent time.
I am an insomniac so about 6 hours sleep is my max
i find the race predictors awful. Based on my mileage, i should be running marathons half hour slower lol
5 is greater than 10 til