What is the programme between 5K and 10 k? W... - Bridge to 10K

Bridge to 10K

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What is the programme between 5K and 10 k? Without a pod cast?


So I have graduated from C25K.

I would like to continue and maybe do a 10K.

Where do I find the programme?

The only link I have found so far takes me to an NHS site offering a Pod Cast.

Which is not much use as I am profoundly deaf - have been for sixty years - and whilst I do have some hearing the last thing I need is to be struggling to listen through some head-phones whilst struggling to keep my legs moving at the same time!

And besides which, I like the opportunity that running provides to connect with nature, weather and people.

So, if you can point me in the direction of a programme, I would be most grateful.

16 Replies

Good morning Martin and welcome.

If you are comfortable running regular 5ks, you could try our Ju-ju’s plan to get to 10k. Here is week one, the rest you can find under pinned posts.


Go at your own pace, let us know how it is going. Good luck runner.

Martin_PeagamGraduate10 in reply to Millsie-J

Thanks for this.

I will have a go but find it difficult measuring distances as opposed to time.

I am currently running regular 30 minute sessions, approximately 5K.

Am I OK to translate the schedule to minutes: 2.5k would be 15 minutes, 5k 30 minutes, 7k 42minutes, 8 k 48 minutes, 9k 54 minutes and 10 k in one hour?

I would incorporate intervals so the pace varies.

I guess if you know your pace that could work. Its for you, no one else so it depends how exact you wish to be. My pace is not always consistent so for me it wouldnt really work. Also to run further you need a slower pace, at least to begin with.

Another solution might be if you can download a tracker App onto a phone, such as MapMyRun. (There are others). Just the free version will be more than enough.

You set the tracker when you begin and it will plot your route via gps. Just stop it at the end of the run. You can set it to vibrate at particular intervals if you wish I believe. Or a gps watch. Or go on line and plot the route first so you know the distance maybe.

Is there is a measured route somewhere local you could use that for a measured/ timed run occasionally perhaps? Eg a local parkrun route.

Others on this forum may be along with other ideas and/or software suggestions that allows you to plot and measure you intended route.

Martin_PeagamGraduate10 in reply to Millsie-J

Thanks for the suggestions - will give them a go!

GoogleMeGraduate10 in reply to Martin_Peagam

I think Millsie-J is right, especially as the pace for shorter distances is not going to be the same as for longer distances (eg my 10ks are more than twice the duration of my 5ks)

If you've got a way of checking times that works for you, you could use the time to prompt you to check distance, and route planning will be more important perhaps

I'm really interested that you've completed C25K. Does this mean that the app has an advantage over podcasts for the hearing impaired? Or did you do a different programme as a few folk here have done using some other means of timing and without coaching? I ask as I have a relative with a mild hearing loss and other health problems wanting to get back into running. He's been given a written plan put together for him by a friend which I doubt is appropriate for him for a variety of reasons, so I have suggested C25K. I would usually recommend the podcasts as being very straightforward and I have only ever put one earphone in.

Mind you, I mainly run with my phone in my bag just marking off the distances and times rather than with earphones these days.

Millsie-J in reply to GoogleMe

Google another thing Ive thought of is downloading a timer App something like Gymboss..... again free. You can set up any number of intervals with different timings. You can also set it (in Settings) to Vibrate, at the end of each timed element. That might work for your relative who isnt concerned with distance yet 😀

Millsie-J in reply to Millsie-J

There wont be any coaching of course😟

Martin_PeagamGraduate10 in reply to GoogleMe

Hello GoogleMe

All this talk of pod casts and Apps confuses me. I am a simple creature. I have a name, an e mail address, and a couple of Facebook pages (where I seem to have acquired a lot of 'friends'). I even have a domain - and I am King of that domain!

My hearing condition means that e mails and Facebook are great. I can communicate effectively without the need to be face to face (to lip read) or to use a telephone (texting).

I have not yet progressed to whatever Pod Casts and Apps are (although I will give the ones that Millsie-j suggests a try. Wish me luck!

To do the c25k I looked around the web, found some programmes that looked interesting - the Health Unlocked one and one from the Stroke Association - and cobbled them together to suit me. I then wrote them down on a piece of paper.

Each day I would look at the paper, put a watch on and start running the suggested time intervals. Or having a 'Rest' if that was what was required!

I did go out in the car one day to measure the route I was following just to see how far I was running, and reassure myself that I was actually covering some ground.

Then on the race day I simply ran at the same pace until I got to the end. Where I discovered that I had run 5k in about 29 minutes.

I do not have any coaching per se.

I also run alone. I did have an offer to join a Park Run and an offer from someone to be my running buddy. But I suppose I lacked the confidence to try either - what if I was so slow it was embarrassing?

The other thing that I have found useful is to count, or recite some simple poetry, to myself. Count to one hundred or recite so many lines of a poem and the rhythm ensured that I got from A to B without worrying about either time or distance.

I hope that this is helpful for your relative.

The only other thing that I would say is - take care.

I do not hear cars on the road and a few times I have stepped off a kerb to cross a road - only to discover a car in close proximity!


I also prefer running to a time rather than distance. This thread may be of interest to you - Irish-John gave me the details for ZenLabs. healthunlocked.com/couchto5...

RunaroundSueGraduate10 in reply to RunaroundSue

I have just started week 2, my posts begin Zen10...


Thanks for the suggestion!

I think you’d find park run useful - my local one has runners much slower than you (including me). One woman runs with a hi vis vest saying ‘blind runner ‘ - and a companion. I fancy some running clubs might be used to runners with varying requirements, too. Good luck with your search. Glad you found us!


Firstly with a time of around 29 minutes in our Parkrun you would have finished 62nd out of 124. Not too shabby. I also reckon the environment would speed you up as well!

A couple of weeks ago one of the local running clubs used it as the graduation 5k for their beginners group. There were around 30 of them. They were applauded at the start, encouraged by everyone all the way around and clapped home at the end. And the person organising the beginners is the record holder for our Parkrun with a time of 15m 12s. So everyone is not only welcome but encouraged.

Strava.com and ordnancesurvey.co.uk/ allow you to easily plot routes on a laptop or mobile. I don't know if you need the Strava premium or not, but the basic one is free. For OS get the free trial then cancel it and you retain free access to their basic maps and route plotting.

As for times I found scribd.com/document/3686833... has a download so you can put in a time for one distance and it will calculate what you can expect for other distances. It will also adjust for your age , height and weight. Apparently I will run like a gazelle if I lose 2 stone in weight, which is good news as I currently run like a gazebo.

Millsie-J in reply to seaspaniel

That made me laugh SS😀😀😀


If you want to increase your distance, you can just add a few minutes onto one or two runs a week until you're at what seems like a 10k. As stated above, though, your 10k time is definitely going to be slower per km than your 5k time, since you're asking your body to do more, for longer.

Always remember the "10% rule," though--to prevent injury, you shouldn't increase your overall distance more than 10% every week. Don't push yourself too hard. This should be fun!


Hello everyone!

Been a while.

Just thought that I would let you know that on Saturday I completed a 10k race.

I had break of a few months from running then started a 10 week programme of training, culminating in taking part in a race.

Ran a time of 56.36 - which I am quite pleased with.

Came 352nd out of 749. In my age group - 60 plus - I was 7th out of 21 runners (four of those ahead of me were Club runners).

I am grateful for all your suggestions and advice - in the end, being the technophobe that I am, I simply followed the Stroke Association programme - building up distance and stamina, then taking the same route each day and seeing if I was getting further faster by seeing how long it took me to get to certain points along the route.

Question is - what next?

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