5-10k plan?

I downloaded a plan to take me from 5-10k but it seems to start too easy. I've been running 35 minutes every other day for the last two weeks) which is roughly 5k- either slightly under or for the last two runs slightly over.

This plan starts off with 20minute runs and even when the bigger ones get up to 30/35 minutes (end of week 3) they're interspersed with 20 minute runs and some with 8/10/12 minute intervals.

Is it necessary to do that? I don't really want to run less than I'm used to, and had imagined it taking me up slowly through increasing time, maybe by splitting it into intervals some of the time when increasing overall time.

I'm wondering whether I should just slowly increase distance and listen to my body... I'm in no hurry so tacking on another 3/5 minutes every week or so would probably get me to 10k in the end wouldn't it? Going out for a 20 minute run just seems like it wouldn't hit the spot...

8 Replies

  • It depends on the plan - some are basically "Couch to 10K". Plans have to have some kind of starting point. They assume that people who start the plan are at or just below that starting point. In your case , you can estimate where you are already at within this plan and go onwards from there.

  • Increasing one long run per week by the recommended max of 10% of your weekly total will get you up to 10k in just a few weeks. The most important thing is to not rush it. A couple of weeks consolidation will do you no harm and will help reduce the risk of injury.

  • Most of those plans seem to start off like that, mine gave me 23 weeks of 3K runs at 9 mins 45 per km...it's supposed to build your running muscles and give you a sort of rest before the real work starts or something like that...then it jumped up in increments that were way too much for me and that seemed a bit fool hardy. So, I did just as Iannoda says, and increased my distance a little bit per week. I guess it depends what you want, I think those plans get you ready for a 10 K race, I just wanted to be able to run further.

  • When I graduated from C25K, I started a 10 k plan that took me into week 9. It consisted of 4 X 10 minute runs with 1 minute walk breaks. I found it harder reintroducing breaks and my legs weren't happy. I graduated 12 weeks ago now and just kept doing 30 minute runs until I introduced 5k runs. It took several weeks until I felt good about doing any more and I tried 5.5, then 6, 7 and now the furthest I have done is 7.5k.

    I just always plan a minimum of 5k and have increased distance only when it feels good - I then see how my legs recover. If it was obvious it was too hard, can drop down again for a rest then see how it goes. I plan to get up to 10k sometime next year.

    Still enjoy parkrun 5k and it is still challenging too. I prefer my own programme rather than an organised one because I can monitor my own fitness as I go along. However, other people love the 10k programme so it is up to you. Julie

  • Nothing wrong with shorter runs. A 3k for example is a great way of helping you get to 10k. You can run 1k sharpish, slow down for a minute or so then run another 1k and repeat til you've done 3 fastish 3ks Good idea to mix your runs up. Keeps your legs guessing

  • On the shorter runs you can run faster. I've just finished the BUPA 10k plan. This starts easy but does build up with one longer run each week. I did my first ever 10k in 1:04:30 following this plan so it must do something right.

  • most of the 10k plans follow the same pattern. as iannoda says, increase 1 run each week by 1/2k or 1k. another run could be 30 minute intervals, or hills, and the third (parkrun?) a slow 5k. It's important that you can run 5k with some confidence before you start. By February you'll be running 10k.

  • Like others have said, I would suggest one long run a week which slowly increases in length by a few min a time. Just mix your other 2 runs up and enjoy yourself ;)

You may also like...