Transition to 10k

[ToriRose]

Hi everyone. I'm currently on wk 8 of C25K and i'm loving it! I went from doing absolutely no cardio at all to running 28 mins non stop! I'm looking forward to graduating in a couple of weeks but started thinking about training for a 10k. I've signed up for my first 10k in October and want to aim completing a 10k in under an hour. Currently my pace is 11:20 ppm so I have some work to do but that's ok I have time.

Are there similar apps to C25K? Or should I try some park runs and join a running club to work on my pace and get 5k in under 30 mins? Any advice would be greatly appreciated. Thanks

[mrrun Graduate10]

Once you complete the program you should try and consolidate your 5K runs. I spent around three months running 5K three times every week and managed to get them all under 30mins. Once the body got stronger, runs more solid and l more comfortable, it was then that l went to 10K and the transition was seamless. Remember to not push and always listen to your body. No rush either.

[ToriRose in reply to mrrun]

Thank you. That's really helpful 😊

[damienair Administrator]

Spend 2-3 months doing 5K x 3 times per week. Parkrun is a fantastic way to gauge your progress.

I got to 10K by doing 1 long run per week. I’d do 6K first for a few long runs, then increase the long run to 7K. Once your up at around 8K your easily capable of 10K.

Spend all of May, June and July working on 5K consolidation. Then work on 10K.

Damien

[deadandalive]

Like mrrun said, consolidation is super important. Not just for getting stronger but also for (what I think is more important), enjoying running more. By that I mean, take time to savour your being able to just go out and run a 5K because you can: thats absolutely fab and it’d be a shame to lose sight of that in the haste to a new target!

I honestly believe taking time to consolidate, and to remind ourselves that the most wonderful thing about running is the ability to actually enjoy it, can make a difference to running long term.

That said, there’s two plans I’d recommend, the NHS Couch to 5K+ podcast for consolidation and JuJu’s Bridge to 10K plan for when you feel ready to level up. (I’ll get links and post them in later replies.)

The NHS pod is great because it continues to give you tips on running form (which is super important going forward) as well as helping you grow comfortable with running 5K. You can try Nike Run Club as well.

And I’d definitely recommend doing one or more free runs: just run without any guidance (other than a smartwatch an app like MapMyRun or Strava to tell you how far you’ve gone)— or even without any sound (you‘ll know how far 5K is from home by the time you’re done). You might be amazed how fun a free run is.

And then when you’ve done that for however long feels right (I’ve heard everything from 3 weeks to 3 months), you can join in with JuJu’s plan, which I’ll share the link of in a bit.

Hope this longish reply helps.

All the best, and here’s to fun runs!

(By the way, for transparency: I finished my C25K after 3 months, then signed up for a 10K race only to realise I had only 2 weeks to consolidate. I kind of didn’t have a choice since the race is an annual one, and wish I’d finished earlier so I had more time, but I’m also definitely eager to return to regular 5Ks once I’m done with the race.)

[Runningfit Graduate10]

I don't think you *have* to do 5 km in under 30 minutes to build up to and do a 10 k.! .. but your time might be nearer 90 minutes for 10 k.m than 60 minutes. That s what I am aiming for anyway. Slow steady and reach 10 km .... it s not going to be the fastest but for me distance is the aim. I 've signed up for London vitality 10k and will be more than happy to do it in 90 minutes. I 've reached 9 km so far which to me is amazing.

(But choose a 10 k race where there are going to be lots of finishers around your time...like a charity fun run)

Follow the 10k plan here building the distance on one run per week.

[Deals1 Graduate10]

Ju-Jus plan is great.

Good luck