Bridge to 10K
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first post here


i finished c25k Friday and felt really good about the journey so far but not sure which route to take from here .

So me being me decided to try the 4 10 min runs on Sat just to see what it was like don't really like walk run intervals .Did not think i would do the 4 runs just see how i felt about walking in between but as i got to half way thought well its on the way back to the van so i did the 4 runs .Was not easy but still not sure i want the walking breaks

Looked at Asics and the plan they suggested was even slower starting off with a 1 mile jog and building over 4/5 weeks up to 3 mile run which is where i am at the moment so don't really want to back pedal that much .

I did try to alter my specs to see if it would give me something nearer to 5k starting point and then it kicked me out saying i was to young (i'm 64 )

I have read some posts on here where people carry on with 5k twice a week and increase the third (middle) run by .5k each week .any thoughts would be good

5 Replies

Hi 2F2S,

Don't try to race on too fast and risk becoming injured. Better that you consolidate your running and get nicely settled into 3 runs per week. Once it is routine, then you can decide on your goals.

However, you want to run further. In that case, adopt the 10% rule and follow a plan like this (3 runs per week):

Run 1 - 5km run, moderate pace (possibly parkrun)

Run 2 - 'Long' run. Extend the distance each week, by 10% at most

Run 3 - Slow recovery run - 3km as slow as you want. Try to keep heart rate in zone 3. OR... interval training, but (again) about 3km in distance.

I'm not sure what pace you run at, but running 5km twice plus a longer run may be overdoing things. It's much better to increase things slowly and gradually, than to rush at it, overdo something and risk getting hurt.

The purpose of the walking breaks (and the slow recovery run, as slow as you like) is to build endurance and stamina. The walking breaks help to keep your heart rate in the zone where it is burning fat, and you get the maximum progression. Just running fast every run (keeping HR in zones 4 and 5) are only going to burn you out with little development of your endurance (which is what you need for increasing your distance).

You are a C25K graduate now, and perhaps it is time for you to read some running books, and adopt a scientific approach to your goals. I'd be very interested to learn from your experiences as you work up to 10k. I am less interested in the 'I went for a run to see what it was like' style of post.


Sound advice as usual MarkyD

1 like

I'm still kind of floundering but can say that I tried the walking breaks route and just do not like it. I will probably have to incorporate them when I get to the half Marathon stage but up t 10K I just do ot like stopping at all :)


I would consolidate on running a few more 5k for a couple of weeks at least to get your body used to the distance and perhaps do some shorter interval runs mid week to improve speed and tempo. Also partake in a Parkrun on Sat they are immense fun


Welcome welcome welcome 2F2S :)

Knew you would get here - and you sure earned your new name ! :)


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