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Bridge to 10K
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Advice needed re 10K training

Hi people, as a lot of you are aware, I graduated yesterday. My aim now is to run a 10K Park Run on Jan 21st.....I’ve registered so no going back 😊

I’m undecided on which way to approach the training. I’ve seen apps that do the Run/walk system but I was thinking of a 5k and then 5k plus 10%, compounding each week....that’s 2 runs per week with stamina training in between.

Your thoughts please 😊

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I did the 10% rule to get there but also, coming from a very careful stock, I well and truly took my time.

First l consolidated 5K runs until l was able to do each comfortably and easily at around or below 30min. That took over a month.

10K is a different proposition and as much as l enjoy doing it now, getting there is a different cut and takes some getting used to.

We all have a different journey and my difficulty was a leap from 8 to 10k. Thighs didn't like it so much and the left Achilles had a tiny ping. Hence consolidating and taking time without pushing it over the limit, and longer distances can be exactly that - over the limit.

Once l got there l ran the distance 5 times in 5 weeks before claiming the bling. I simply wanted to prove to myself that l did it and was comfortable and injury free.

In theory you have enough time to do it, and l hope that you will and that the run will be your success but l personally wouldn't sign up for anything until I am both mentally and physically up for it. But that's just me, I am overly cautious and given that l only ever run, would never do run/walk/run, my methods are very specific. ;)

I wish you all the best, you know yourself and I'm sure you've got what it takes.

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Thanks for the reply mrrun. When I started C25K I had already signed up to do the Charity Run,....I’m 69 and hadn’t run since school but I got there.

I’m running 5k in 36mins at the moment so 30mins is a long way off, if I ever achieve it. I’ll undoubtedly get quicker but it’s not about the pace for me, it’s increasing the distance and seeing how far I can push myself. My brother, who was running with me yesterday and has done a lot of running in the past, suggested we carry on and do the 10K option as he reckoned I looked so comfortable. I declined even though I felt I could go on.

I’m always listening to my body and I feel a lot better physically than I did on Weds after my 5k Run Tues.

I’ll try the 10% rule to see how it goes, if I fail..c’est la vie 😊

Thanks for the advice, appreciated.

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Take a look at this Ted. A few of us have just finished this program successfully and Ju ju has just started this one...

healthunlocked.com/bridgeto...

It had three runs a week a short one a 5k and a progressively getting longer one....

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Morning Jan, That’s basically what I was intending to do minus the short run on the programme. Not sure if I want to do 3 runs a week, I’m nearly a septuagenarian you know 😱🤪 ... I think I’ll perform better with longer recovery periods but I’ll give it a go and see how it pans out.

Thanks for the reply 😊

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Ha, I just did this plan Ted and believe me that short run is nice as the recovery run as the runs get longer.

You can spread the program over slightly longer than a week and do the runs in any order.. I did the short then the 5 then the 5.5 then the short etc. so my long run ( and they do get long) was always followed by a recovery run a couple of days later. Then a 5 then another long one. It is a safe way to do it and within the 10% rule.(The shorter run gets a little bit longer too as you go along)

I understand about taking more rest days, I did too, but I always knew which run came next.xx

Hope this helps😊x

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OK, I’ll do the short run on Weds, Park Run on Sat then long run Weds....that’ll work for me 😊

Thanks Jan 😘

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Go you.. well done!

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Have a try.. you may surprise yourself.. I am 67...and just used this programme to do a 'recovering from the IC' 10K revisit..it is so structured...:)

I think you will find it just what you need.. I had to have longer gaps between runs, as ice and small granddaughter meant plan change!

Bluebirdrunner really knows what she is talking about...:) Got me through it, she did!!!

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Thanks oldfloss, appreciated 😊

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Ted, the 10% that is added onto your long run, is 10% of your weekly total mileage. Obviously if you only run twice a week it takes longer to arrive at your destination, but still only a total of six weeks if you maintain the other run at 5k.

Your weekly long run would become 6k, 7.1k, 8.3k, 9.6k and then 11.1k if you continue the increase. If you phase these, possibly with smaller increases, you have time before Jan 21st deadline.

I wrote a spreadsheet to do this calculation, but not being very confident that it is foolproof, I haven't offered it to anyone else. If anyone thinks they could error check it, then I would be grateful and could forward it.

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Hi Tim, thanks for the info.

I’m going to have a go at Ju-Ju’s programme...it does make sense. I’ve decided to start off with the 5k on Weds, 5.5 on Sat then 2.5 on Monday, then continue on from there and see how it goes 😊

If you could forward the spreadsheet please, I’m sure it could prove to be useful.

Thanks Tim

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That sounds good Ted..with that shorter run you keep ticking over and you do actually get out more than twice in seven days...sometimes it feels good to do a short run, a bit of a treat for your legs.😉x

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No real technical input from me, but I'd say doubling your mileage from 5km to 10km in 7 weeks is a big ask, and could be risking injury. And with 2 runs per week, that is 14 runs away.

I'd strongly urge a run/walk strategy for safety, and this could give you an overall faster time, if that is important to you.

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Hi Marky,

Im relatively new to this running lark so I’m planning on following Ju-Ju’s 6 wk programme. I’ve been lucky to have been injury free up to now, touch wood, which at my age is pretty good, so I’ve been told.

Speed isn’t my thing, I’m not going to be breaking any records, seeing how far I can push myself is my goal.

Obviously, I’ll listen to my body and if it becomes physically uncomfortable I’ll back off.

The mental attitude is there and I’m aware it’s dangerous to let the ‘addiction’ take over!

Thanks for your input, it’s appreciated 😊

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Morning Ted and welcome. I don't have any suggestions for you as I am a maverick. At 75 I just run and love every step I take. But listen to all the good advice given to you from the "administrators" on this forum. They know their stuff. Mike

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Morning Mike, 75, I take my hat off to you sir, there’s hope for me yet 😊

I take your point re listening to admin, hence the reason I’m doing Ju-Ju’s 10K plan.

I’m totally knew to this game, having only got into it after the loss of my sister and wanting to do something in her memory...hence the Charity 5k last Sunday.

I’m loving the running experience, wish I’d started years ago, but I’m hoping I’m not ‘running before I can walk’ by pushing for the 10K at this time. I hear of folk wanting to consolidate first, to improve their time but to me time isn’t my target, I want to see how far I can push myself 😊

Ted

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Hi TedG ive just graduated from C25K too and like you, worried about wether to consolidate 5k runs or just to go with Ju-ju- plan but I’m hoping to do half marathon in October so for me distance is important not speed or times. I’m just going with the 10k plan and see where I get x

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Good for you! Getting to 10k is real fun! I loved it. Hit a bit bogged down but came through. Once nailed you could consolidate with the fabbo Sami Murphy and her hours and hours of kick ass minimalism but with great original music I never leave home without her. She came on my recent marathon with me

Ju Ju will get you through! 🏃‍♂️👍

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Thanks misswobble. Doing my first run tomorrow..2.5k then Banbury 5k Parkrun on Saturday 😊

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Parkrun is brill 👍

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Doing one on Saturday 😊

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