Bridge to 10K app question

[Debbybay]

Hi, I have been using Fitness 22 c210K app. I have completed 2 park runs, time 39:50 slow but I'm ok with it although would like to increase my speed a little. My main question is about the app. I am about to start week 10 which is 5 x10 mind running with walk breaks on days 1 & 2 then 5 x 12 mins on day 3. Last week I did 9 miles in total - with the increase in running minutes this week I may find that i increase my distance by more than the recommended 10%. I am wondering whether I should look at a different programme. This one ends at week 14, running for 60 mins.

[MarkyD Graduate10]

I think that you are going to be OK. You've got a structured approach to running for one hour, and it is building up with walk/run intervals. All this type of plan has a 'jump' week - like in C25K W5 - and for you that would seem to be this week. I won't dismiss the 10% rule (it is reliable) but we normally wheel that out for the recent C25K graduates who say 'Oops I accidentally ran 8km instead of 5km' and the next post asks 'what is this pain in my hip/foot/leg?' If your body is conditioned, so that you are not experiencing any niggles, then continue on.

[Debbybay in reply to MarkyD]

Thank yo. That's really helpful. I will continue as I have enjoyed the plan so far and was looking forward to the interval runs.

[runlikeagirl]

Well this is a timely post. I've downloaded myAsics and there is no 10% rule being followed. I believe they are reputable and know what they are saying/doing but ... it has given me a five week plan to get from 20-30 minutes running to 10k and here is a flavour. First week 3 x 2k @ 9 minutes per Km target, then two weeks of 4K slowish targets then at the end of which there is a 7k followed by rest day .... repeat .... then 9.7k. Any thoughts welcome!?!?! Thanks

[Debbybay in reply to runlikeagirl]

I can't comment from experience, just to say that MarkyD's advice is good and that the programmes should be ok and work. I think I am at the same stage you may have been at a few weeks after graduating. I don't want to do another park run for a while and seem to now struggle with running the 20-30 min distances and wondering why. Let's just keep going for the 10K!

[misswobble Graduate10]

Myasics plan are too much at times so care not to overdo it. It's so easy at this point to go beyond what your body is ready for.

Proceed with caution. Getting to ten k is great fun and so rewarding. Have fun 😃

[runlikeagirl]

Good luck with your plan Debbybay It sounds solid. I'll try mine as far as it's comfortable even though I'm sceptical. Thanks for the advice misswobble