C25K to 10k, need tips!

[ToniCR]

I completed C25K last Saturday, and my goal is to reach 10k. I have signed up for a 10k race in June and have 10 weeks to train. My concern is that I only run 3.5k in 30 minutes right now. I have a couple of weeks to consolidate, but I just can't imagine that I'll be able to add that much distance in such a short time. 3.5K is now the longest I've ever run in my entire life.

I do feel that I recover quickly though. Do you all run the entire entire time as you push your distance out to 6, 7, 8K or do you walk a bit and run some more as needed?

Thank you! I'm headed out for my first post-c25k run today. Hopefully I can improve my pace a bit over the next 2 weeks.

[huffnpuffin]

Remember most people will not run 5k in 30mins at the end of week 9 - usually between 3-4k. Where 5K will take about 40 mins or more at the start of your running journey.

10K Plan

Consolidation is key for the C25ker keep on doing 5kx3 for at least the next month or two is normally the advice given. You can easily progress to 10k within several weeks, either by adding 10% to one of your runs each week or JuJu’s 10k Plan (add 1k each week) either way you should slow your pace for the 10k until you are used to the increase in distance.

You should change your 3 runs to 1 x 4k intervals, 1 x 5k (maybe Parkrun) and your long slow 10k run. These can be done in what ever order you want. I have a tendency to do 10,4,5 but as with C25K make sure you have at least 1days rest between each run. Cross training can be done on the other days if you’re the masochistic type.

[Razouski]

I’d definitely agree with huffnpuffin about the consolidation phase. You’ve just completed C25K so now is the time to get some more 30 minute runs under your belt to really embed the running habit in your legs. Pushing on too soon could end up with injury, and no one likes spending time on the injury couch.

I did the Sami Murphy programme to get to 10k and although this required 3 linger runs per week they began with walking intervals, and then they gradually tapered. Hi-ju’s programme works well, and but I don’t know if it includes walking intervals.

[Juhe]

I'm on the 5-10k route now. I plumped for the zen labs programme as it focussed on time running with walking intervals rather than distance (I did the zen labs C25K and it is very similar). It works for me as I don't have a fancy watch telling me how far I've run, only my phone strapped to my arm which is hard to read so the audio cues of when to run and walk are most useful to me. Aims to get you to 10k/60mins running in 8 weeks....

Good luck!

[ToniCR]

I do plan on consolidating for the rest of April. I'm just not sure how to go about stretching my distance once I'm there and wondering if short walk breaks are okay/normal?

[pinkaardvark Graduate10 in reply to ToniCR]

There's two schools of thought on walk breaks.. some do and some don't. I guess you need to decide what you are trying to achieve and whether that approach fits you best. ju-ju's bridge to 10k plan has no walk breaks, but other plans do. Some people can actually cover distance faster by jeffing, ie walk run walk other like myself struggle to restart and keep going after a break. If you were glad to see the back of them in c25k you may be less keen to welcome them back

[ToniCR]

Actually now that you mention it, I do find the walking breaks more difficult. Once I was walking, my body was reluctant to start up running again. I enjoyed it much more once the walk intervals were done.

I did my first post C25K run today and had my best run ever. Still a 30 minute run but increased distance by .5k and felt great. I guess I don't need to worry about it too much or overthink it. It's amazing how quickly fitness can improve as long as we don't overdo it.

Thanks everyone.

[pinkaardvark Graduate10 in reply to ToniCR]

That's great to hear that you had a great run. I'm concerned though that you are trying to increase your pace and distance at the same time. To increase your distance you really need to slow down or at least maintain your current pace. Your pace will naturally increase anyways, as a novice runner you will come on quite a bit and quickly but if you focus too much on getting quicker you will defeat your hopes of running longer as it's your stamina that you need to work on. Maintain the Pace but increase the time.. Good luck for June

[ToniCR in reply to pinkaardvark]

I think at the moment I'm mostly concentrating on pace as I consolidate. Still just doing 30 min runs x 3 for another week or two. The increase in distance I got last time was due to my faster speed (which felt great by the way!) The first time since starting the program that I was able to increase my speed as I felt like it. I'm still slow at an average pace of 8min/km on my fastest run. My second run I had to slow right down as I was tired and didn't have the energy. Saturday, another 30 minutes, hoping to pick up the pace again slightly. I'm not too concerned with distance just yet.

I'm going to save the distance building for when I start Ju-Ju's plan at the end of the month. Then I'll be running extra slow again!

And thank you, I appreciate all the advice.

[pinkaardvark Graduate10 in reply to ToniCR]

I thought you had a 10k in June, isn't that like 5 weeks away lol

[ToniCR in reply to pinkaardvark]

It's 9.5 weeks away and it's a walk/run. I'd like to run as much as I can but there is no pressure to run the whole thing.