Hi everyone very new to running and am completely hooked on it started in June and have run two 5k races and run about 3 times a week 5k each time. I really would like get up to 10k any advise please thanks also need advise on a good rain jacket.
Hi I got the infinite jacket off this site and as far as waterproofing goes, it's ok. Good for wind and light rain protection, but for downpours or just heavy rain, you'll get wet.
Just to say also, that the 3 runs you are doing is a good idea. Slowly build up the distance of your third run each week, but be wary of overdoing it, it's easy to get injured slowly, and depressing when you can't run, waiting to heal. Avoid that by checking out all the running sites you can for info, there's tons out there with lots of useful advice for free!
There are apps and programs available on the web that help you to bridge from 5k to 10k. Heres a rough outline I found which I would aim to do 3 times per week for 6 weeks.
Each workout includes a 5 minute warmup walk and 5 minute cooldown walk
Week 1 Duration: 53 min.
Run 10 min/walk 1 min Repeat x 4.
Week 2 Duration: 57 min.
Run 15 min/walk 1 min. Repeat x 3.
Week 3 Duration: 63 min.
Run 17 min/walk 1 min. Repeat x 3.
Week 4 Duration: 66 min.
Run 18 min/walk 1 min. Repeat x 3.
Week 6 Duration: 70 min.
Run 60 min.
Regarding a run jacket, I would recommend choosing one which has day-glo colurs (as bright as possible) and contract bands. I would also ensure that it has retroreflective flashes that work by marking your outline when used in low light levels.
Make sure the jacket is breathable outerwise you will sweat inside the jacket and get cold that way. A storm proof zip with a zip garage to stop chaffing under your chin also are features I'd look for.
I would recommend that you try them on with your typical running gear so you can check for movement and decide if you need extra space for cold weather clothing. Don't just rely on S,M & L for your fitting.
Thanks so much thats great. I dont have any trouble running the 5k but sometimes at the end of it delighted its over. I do aerobics Monday, Boxing Wednesday and Aerobics again Thursday night so I do core exercises to strengthen them. Thanks so much for the training schedule I am definately going to do that, maybe its because I'm so delighted when I do a full 5k. Its great to get a schedule that I understand because I have looked at sites but they seem very confusing.
Thanks for the info about the rain jackets and advise I'll do that at the weekend is Nike Vapour jackets any good. Thanks for the great advise
We have just slashed all the prices in the runireland shop so great value jackets on sale.
hi bellaandbear, i am just at the 10k stage now (did a couple of 5ks and one 10k) my advice would be to slowly increase the time of your runs so if you go for thirty minutes one evening then try to go for 32 or 33 in your next session the following week, also your pace for a 10k needs to alter from a 5k which you can as you say do pretty quickly/with ease now so try to slow up and go once a week out of your three sessions a bit longer than you run in minutes and distance from your other runs so you can increase your endurance-dont try to do too much too quickly, i overtrained for the 10k i did and got horrible shin splints so make sure you taper down your training if you enter a 10k race taper training down in the run up to the race, good luck and enjoy running:-)
hello bellandbear i hope your doing well..i'm kinda at the same stage as you and was doing all that cross training aswell.. dont over do it..runnin the extra miles really do take there tole..if you follow the program above the bridge to 10k its brilliant..i,ve calmed down a bit now and run three times a week..if you try some speed trainin also on a track..