In reply to Huds88:
> Im fairly new to regular running and would like your collective advice on increasing distance, I get out for 3 runs a week at 5km. When i try to push towards 10 km i hit a wall at 7km and cant seem to get past it.
> any advice or tips is very welcome
A jump straight from 5km to 10km is significant on one run. Even a jump from 15km total for the week to 20km total would be if you're new to regular running.
I'd move up more slowly and just add 2km to one of the runs for a week or two, then add 2km to another etc. Once all three are comfortable 7km runs, repeat the process of adding a bit at a time until one of the runs is 10km. It takes a while for the body to adapt.
Another consideration is how hard you're working on the run. If the 5km is not easy and you're breathing hard, trying to run that fast for a longer distance will be difficult, so consider slowing down when upping the mileage.
How hard do your 5km runs feel? Do you have a heart rate monitor?
Edit: sorry I see Nick has already beaten me to it with similar advice!
Post edited at 11:07