I want to tackle the 10K, and I have 19 weeks to train until my scheduled race day. Ive ran a few 5K's, but have been slacking, and my most recent run was Sunday, where I completed 2 sets of 10 minutes running separated by a 3 minute walk in between (with 5 minute walk to warm up and 5 minutes to cool as well). That run was difficult, and I got winded about 5 minutes in.
I thought about starting from week 1 of C25K again, but I just don't think I need to start that slowly again, but starting at graduation point to bridge to 10K seems a sit scary to me. Any ideas for me to create a bridge before the bridge?
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PotterBook
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You've come a long way... losing quarter of your body-weight and graduating from C25K last year. It's really great to set yourself an objective (like the 10k run) to maintain your focus and dedication. And it is natural to feel anxious about it all. Try and keep simple, achievable goals and you'll get there. Of course, we're all here to help you along your way, so keep posting.
My suggestion is to pick up C25K at Week 4. That will have you running for 30 minutes in 5-6 weeks time, and then three months to build up to 10km. Sounds reasonable.
If I was working on distance building, I would definitely not also try to run faster. Personally I found getting a solid 5k three times a week was the foundation of all my longer running. Once I had a reasonable grip on 5k, I had a three runs a week - 2 x 5k and a long run. My first long run was only 5.5 k but psychologically I was then able to increase each week - a 6, then a 7, 8 and then I just went for a 10! Keep an eye on how your legs are both on the run and then in recovery.
I'd probably go back to week 5 or 6 and slow down a bit on the longer non-stop runs. Build up from there. 10k in 19 weeks is perfectly doable, you just need to get back into running 5k non-stop and I reckon you'll only need about 3 weeks. You've done it before. Then consolidate for a couple of weeks and start building up using the 10% rule. Good luck!🍀
Do part of c25k from where said, by which time you could be up at 5k? Anyway, get to 5 and consolidate some 5k runs, including some hill work will be all the better for stamina. Then gradually increase by 10% each week to 10k. From 5k It takes around 6 weeks training to 10k.. good luck!😊
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
