Stuck on 4k, want to get to 10k

BenEadir

Hi all,

I'd like to build up my jogging to be able to do 10k. At the moment I can do 4k in about 25 minutes but then I just run totally out of steam.

Should I break the run into say 3 x 2k sets with 2 minute walking breaks in between and once I'm doing 3 x 2k comfortably try 4 x 2k then 5 x 2k at which point I then start to lower the walking breaks to 90 seconds, then 60 seconds and perhaps no break for the first 4k then no breaks for the first 6k and so on until I can do the full 10k without a break?

Ben

--amadeus--

You could do it that way. Or you could do it in a less structured way, just taking a walk break when you felt like you needed it.

Better yet would be to stop looking at distance totally and run (nice and slowly) for 30 mins. Do that for a week and tehn try for 35 mins. Again leave it and then up to 40, then 45. Keep going until you manage an hour of running non stop (and remember to keep it easy). At that stage I'll bet you'll be running 10k and you can start to track distance.

To manage 10k you have to build a certain level of endurance. Most people could physically walk 10k, given enough time so you have teh basic endurance you need to cover the distance. What all beginners lack is speed endurance - the ability to cover the distance in the time they want - in your case running it. And teh reason for that is often that newbies have a preconceived idea of how hard or fast they have to be going to be running, so they go far to fast and tire themsleves out.

Slow it right down so that you could hold an easy, unstrained conversation while you are running. You'll build better endurance and go further. By not tracking distance but by working on building time you remove teh pressure to go quickly and you will naturally move more slowly making teh end goal more achhievable. As your fitness builds your speed will naturally improve.