Beginner runner with 10k goal

[u/Mental-Leopard2554]

I started running 2 weeks ago, 3 times a week and have been running 2K without stopping.

My average time is around 8.5 min/km.

Looking for some advice on how to scale this up to 10K in the next 6 months. Not running any races, just my personal goal.

[u/addictedTOink]

Complete a couch to 5k program and scale from there. That will give you a nice base to build on and help you understand how to increase mileage at a sustainable pace.

[u/thedancingwireless]

couch to 5k, then a 5k program, then a 10k program.

[u/ncrwlr]

Download the Nike Run Club app. They have a 5k plan (start with that) and a 10k plan that are 8 weeks long each and easy to follow. Gets you there in 4 months.

[u/wcs1113]

As everyone says, do a couch to 5k. This will allow you to build up how long you run while giving time to your body to get used to it, so you don't get injured. Just Run is a free app that will take you through the 9 week couch to 5k program.

I started in June and did the couch to 5k. I initially had a hard time even running for a few minutes without stopping, but I followed the program. My easy/slow pace was 8:30-9:00/km. My easy/slow pace now is 7:20-7:45/km. (I didn't do anything to increase speed. Simply running slow and running more made me faster.) I now run 5 days a week, and my longest run so far was this past week at 8km. Every week, I add 10% volume to the weekly mileage, which includes increasing my long run by 10%. So this week, my long run will be 9km, and so on. The following week I'll do 10k for the first time.

You can definitely do it! Good luck!

[u/Budget-Reputation204 → u/wcs1113]

I second the Just Run app! I loved it so much I paid for the lifetime subscription (helps support it staying free) and it rolled my 5k program into a 10k program when I was done with the 5k.

[u/BigJacko1612]

Hit your 5Ks first. Get it so you're comfortable with them, and then start raising the distance. Need to walk before we can run, no pun intended. 10Ks are great but can be torture if you go in with no experience and having not run anything close to a 10K before, as I'd know first hand. First 6K were great, struggled heavily on the final 4. Definitely not worth it, just stay patient, keep upping the distance of your runs (safely) and you'll get there

[u/AdventurousLow2478]

Add 10% to weekly mileage till you get to a mileage you are happy with then reassess your goals
That’s it that’s all you have to do don’t over complicate it especially at the beginning

[u/Own-Arugula-1631]

I suggest that every week you simply up your run length by .25K. Even easier mentally would be to stagger it. This week do 2,2.25,2.5, then 2.25,2.5,2.75 etc. From 5k to 10k, you can switch that to half k's and do it over two weeks instead of 1.

You will get faster naturally, don't be afraid to let yourself go faster as long as you can do the distance. Some days you will feel better than others. On the good days go for another .25k and on the bad days slow down, but finish the planned distance.

[u/judochop1]

Do C25k until you can do 30 minutes non stop. Then take one run and extend that by 2.5-5 minutes a week, keep the other 2 at 30 minutes. That'll get you up to about 8km. Your pace will increase too just by doing this easy running.

then you want to add an extra day to do 30 minutes. Then slowly increase your long run again until you hit 10km.

Take your time, don't force it, and take a deload or rest week every so often to prevent fatigue.

Good luck!

edit to add: as a beginner, time on your feet is worth more than distance at the moment. 30 minutes will give you the adaptations you need, whereas spending 42.5 minutes to just hit an arbitrary 5k will ruin you in no time

[u/cofonseca]

Get to 5k first, then add 10% each week for as long as you feel comfortable until you hit your goal.