Running Clique

[Ted Maul]

Thanks, my aim was 5k 3 times a week and I think I can safely say I'm doing that regularly now. What would you recommend in terms of building up to 10k, run a 5k and keep going but walk when I need to but make sure I cover 10k and then push to walk a little bit less each time, but only do that 1 run a week and do 2 5ks the other 2 times?

All about time on feet so forget distance for a bit would be advice. 

If we're assuming the 26min 5k is running pretty hard then I'd say aim to run for 30 minutes but at an easier pace. For example, you're currently running 5k at around 8:30m per mile. Slow that down to closer to 10min per mile so you're on your feet for 30-35 minutes. That's how you increase your stamina over time, you'll find that if you're consistence the pace you can sustain for 30-35 minutes will increase. 

1x quick 5km (currently about 8:30 per mile based on your time)
1x 30-35min but slower than your 5km pace (say 9:30-10:00 per mile)
1x 45min (slower still introduce walk breaks if needs be, 10:00 per mile +)

If you get the extra time to add another really easy paced run in for 15-20 mins then do so. You'll start to see the improvements in the time you can run for, and the speed in your sharper 5ks each week.