Hi all
So my husband and I finished C25k before Christmas he is quick the hare and me the tortoise. I am happy at getting to 5k in about 39min and I am now using the stepping stone podcasts. MR HARE does a 5k in under 25min but wants to do a 10k but seems to be struggleing with his pace.
Today being a good example after 2.5k he was finished I continued and did a lovely 4K.
Any advise of apps pod cast that he could listen to that will help him?
The tortoise and the hare, like a story for children but here on C25K/Bridge to 10K the real thing. 😊 🏃
Yes, there are several podcasts for Bridge to 10K, you'll find them in the app store. 😊 🏃
I fully appreciate that a 10k is a real thing.
All I was asking was for a little bit of advice and yes there are many podcasts available. Some views and support on ones that may be good and have been used by other successfully would be appreciated.
I have not ran a 10K so I'm not sure which podcast is the best, perhaps some runners who have ran that distance can advise you which is the best podcast for 10K.
I bridged to 10k by turning one of my three 5k runs into a 'long' run. I followed the 10% rule (have a Google) which advises that to minimise risk of injury, do not increase your weekly total distance by more than 10% in one week. So, I started by running 2 x 5ks and a 6.5k. I have to say that some weeks I would just repeat the previous weeks runs if I felt this was what I needed. Best bit of advise is to tell your husband to just drop his pace on the longer runs , which will allow him to build up his stamina. Speed will follow in time - especially as he is obviously a speedy runner! It can be hard to drop your pace I know but believe me, it really is the best way to increase that distance. Also, varying pace and terrain is good. I have a long run once a week on a mix of trail and road, a steady/easy run and a 5k where I use Fartleks if I'm wanting to work on my pace. All my routes are undulating and I include the odd hill in my long run regularly too. 😮 Good luck.🙂
Oh, or he could also try following ju-ju's Magic 10 plan on here...🙂
Thank you
Ju-Ju’s plan worked for me. I downloaded Runkeeper, set it to tell me every 1km and every 5 mins. Also average pace so I can keep an eye on my speed.
He needs to run at half the pace he thinks, so he has the energy to keep going. Tell him good luck!
Thank you
Ju-ju’s Magic 10 plan all the way, coupled with slowing right down. It worked for me, and countless other C25K graduates! 👍🏃♀️🏃👍
Thank you
Would advise with the above. Ju Ju plan and tell him just to slow it down slightly. Bit like 5k, get yourself built up to doing 10k then as the more you do the better your pace will come
Thank you
Ju Ju's plan worked for me too. No need for an app!
As he's taking it seriously, from what you say, I'd advise he wears a running watch with heart rate monitor. Then he should run keeping his heart rate in the easy/aerobic zones to build his aerobic fitness.
Thank you
I completely agree with following Ju-ju's plan, this gives the structure of the runs to get you to 10k. It also seems that you are looking for advice on how to pace the runs so that you (and your husband) can complete the longer runs. Basically you need to make sure you are running at a pace that you can sustain. For this you could use the Audiofuel CDs (with a little bit of coaching) try Run Free 1 - has music from150 - 165bpm - with this pace 10k will take about an hour. Also jog-fm website which you enter the time you want to take to run 1k and it suggests the most appropriate bpm and the music that matches that.
Thank you that’s really helpful.
Fast running is an anaerobic exercise and can't really be sustained for that long, especially for beginners.
To increase distance you need to build up your aerobic base and this is best done by slowing right down. Tell your hubby to run at a pace where he can comfortably hold a conversation, if he can only manage two or three words or he's puffing and panting then he is running too fast.
It's a good idea to do 80% of your running at "conversational" pace and the other 20% can be faster running. It will stop you over train8 g and lessen the chance of injury.
Thank you
My husband has been running most of his life on and off, but since I started running he’s running 3 times a week again. He is extending his distance so he can do the Great South run . He’s found the only way he can do this is by slowing down and he says the only way he can slow down is running alongside me!! So there’s the answer. It’s great to be needed 😂😂
Being said husband😍, some extra info - I do Parkrun in around 25 mins on a good day, and find it hard to run slower than 6 mins per k on my own. So to push my distance out, I run with Dexy 🏃🏽♀️for 5k or so at 7’30” pace, then up the pace for the rest of my run 🏃♂️- up to 12k now. I’m hoping to run with her for the first 8k, in about an hour, by the time I’m running 16k.
Hope this helps 😀
That’s great thanks, will be nice to have him run with me rather than seeing the back of is head or him lapping me!
See above - replied to Dexy by mistake 🤭
And I meant to say, I did juju’s plan to 10k too. I’m doing it again now because it adds a bit of focus to my running and it works. 😁
After Couch to 5k I carried on with Bridge 2 10k. It’s structured like C25k and increases distance gradually over several weeks. I found it really helpful, and although I tend to stick to between 5 and 7k runs, I know I can slot back in on the programme when I want to build my distance back up!
Thank you
Pace slows with distance will be slower. The Kenyans in training bring their pace right down and run as far as they can.
I heard those guys are pretty good.
I do a 28 to 29 min 5k but have yet to do under an hour 10k.
I sometimes train with my faster friend he likes it because I slow him down for distance, and he speeds me up.
Hello fellow Tortoise. Just to add to the 👍 for Ju-Ju plan. I went from finishing C25K and eventually getting to 5 around the same pace rate as you, then around March last year took on Ju-Ju's 10k plan. It worked for me.
Recently I was struggling to get back to that distance and slowed things right up - this helped me to get up to the distance again. So I would suggest tell him to try Ju-Jus plan and slow down - you cannot run a 10k at 100m pace!
Hi
When I graduated I continued to run a 5K three times a week. Then changed one of those runs to a 6K, then a 7K. Then soon after the 7K I wondered... could I do a 10K. The answer was yes - on a good day. I signed up for a 10K event in Bournemouth and the occasion made the 10K run much easier. There was distractions and motivation from the other runners, the crowd and entertainers. I couldn’t wait to do it again.
10k is a long way
10k plans - which sort to go for??
update to my earlier post of 1st 10k race
5K to 10K. Does this sound about right?
Just signed up for my first 10k!
