I graduated from c25k about 8 weeks ago and then immediately sprained my ankle quite badly (not running), since then I have been for a run about 2 weeks ago and then ran twice this week. My stamina is definitely not where it was, but not too bad. This week I ran 7k in 57 minutes (I walked one km in the middle) and ran a good solid 5k a couple of days later. I have just signed up for a 10k in September and want to make sure I build up both my speed and my stamina. I wondered if there is a recommended plan or website that you can point me to help me get to a place where I am running a comfortable 10k. Ideally I'd like to improve my speed too ... so any tips on whether I focus on distance or time first would be helpful. Thanks!
Written by
Joolez
To view profiles and participate in discussions please or .
I would start by consolidating where you are at the moment. The C25K+ podcasts are great for this. Start with Stepping Stones then try Stamina and Speed (which is interval training while the others are building your stamina).
You then have a few choices - follow a programme like Sam Murphy (which I never succeeded in downloading despite the numerous occasions it has been recommended here), or set up a MyAsics plan to get to 10k on your race day, or do your own thing... which could be 3 runs a week that look something like:
1. 30 minutes/5k whichever you have become comfortable with
2. Speed podcast or other interval/hill work
3. Extend your 30 minutes/5k by a certain amount each week - this should be run at a comfortable pace where you can talk.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
