Hi there, I'm after some advice
I'm just moving in to the second week of consolidation after completing the c25k programme, and have started looking at moving up to 10k.
The bit i'm not sure about is the training programmes to do it. They all seem to split out into runs of different lengths - is the reason for this to get in an interval run? Is it possible to just continue with three runs of the same length, increasing at 10% per week?
Any explations gratefully received, thanks!
The main reason, as I understand it, is so that the TOTAL distance run each week only goes up by a small percentage.
Ju-ju's '10 is the magic number' plan is excellent. Just like C25K, just accept that it works and follow it because it will get you to your goal.
Thanks both - i probably will go with ju ju's plan. Would trust one that's been tested here far more than elsewhere!
Yes, increasing all the runs by 3 minutes a week would get you to 10k... or whatever distance in time... but it would be very inefficient and also time consuming. While we won’t be going for Olympic gold we do all want to be the best 5k/10k running version of us, and a balance of runs will get you there. A 5k Olympic athlete might only run 5k exactly on race day... there will be a 10 mile plus long run, lots of short and longer recover runs and some tempo and speed work.
By the time you got to doing 3x 10k runs per week, having just moved up from C25K, you would be exhausted, and it would take so much longer to arrive at that point.
You need to mix paces for optimum development.
Seconding ju_ju_’s plan as the way forward. Many programmes follow the pattern “short run, medium run, long run”, with the short run being a recovery run from the long one in the week before.
Don’t rush into this - you need to be really comfortable running regular 5ks imo.
It will come soon enough - a bunch of us who started Couch in March/April have now completed and consolidated the 10k programme and are now embarking on the Half Marathon programme. Dont push too far too fast.
Cheers all, great advice as usual from this place, trying to pick up some of the general science/thinking for my new hobby. The points about developing speed and not pushing too hard in particular make sense to me.
I'm signing up for the manchester 10k in may, so i'm thinking now i'll carry on up to xmas with what i'm doing, then do the 10k plan from here, which should give me plenty of time to consolidate again after (and maybe even build the speed a bit).
Thanks again
nice one i am also doing the manchester run in may might see you there then am doing it for charity thought i would do it for a good cause am on w3 10k plan now
Carry on with a spot more consolidation... different routes and distances and lots of 30 minutes... some longer slower runs too are great, Then maybe take a look at ju-ju- 's 10K plan... a new round will be starting soon
Hi Leadfoot, just to add to the 👍👍👍 for ju-ju’s Magic 10. I graduated C25K in August and made my own way to 10k after a few weeks of consolidation and regular parkruns.
I’m now most of the way through the Magic 10. Today will be my 9k run so I’m almost at 10k for a second time. From my experience, even though I flew solo successfully the first time, it’s so much more fun doing it in a virtual group. We post on here, share our highs (and occasional lows!) and generally spur each other along. 😀🏃♀️🏃😀
One thing for sure, I’ll graduate and start the whole thing again (if I may ju-ju- !?) as I don’t aspire to run further than 10k. Lots go on to bigger and longer runs though. I’m too slow and there aren’t enough hours in the day for me to do that! 😅
Enjoy your running. 😀😀
Looking at the replies you may want to join the next round of the plan which starts on the 17th of January which may fit in with your consolidation time? I will be putting up a post at the beginning of 2019 to ask people to sign up ( yikes I cant believe its nearly 2019!!). In answer to your question if you are increasing distance its good to stay within the 10% rule hence having some shorter runs. Lots of people do intervals for this which are great fun
I did it solo and by doing two 5 kms or thereabouts a week, and then adding to my longer run each week, depending on time and what I was feeling like. It did mean that the week I hit 10km in one run I had already done over 10k in my shorter runs, which is probably not ideal.
I did about 3 weeks of running 30 mins or 5k consolidation runs before I started increasing distance, and I think these really helped. Whilst 5km isn't easy it is now easier!
If I had the time and child minding facilities so to speak, I think I would have done Ju Ju's plan and done a shorter run regularly, instead of trying to get as much running in as possible when I had the time available.
I think i'm coming round to the idea of a shorter interval run - might be quite interesting to do a different kind of run!
Yes, I did one once and it was tiring, but I was quite impressed by the distance covered. Between that and the tiredness I think it showed it was a worthwhile run!
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