I graduated c25k in February and felt that no way could I ever do 10k! But recently I made it to 8k so I think I am finally ready to go for it and build up to 10k!
My main reason for not doing so before is because out of my three runs a week I can only run longer than 40-45 minutes on the weekend.
8k took me 55 mins (with the 5 mins walks either end) so I estimate 10k taking a max of 70-75 mins.
I'm just not sure how to build up? Maybe adding 5 mins to my one long run a week for like 4 weeks? Then add another five mins etc?
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CrimsonMama
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Ju-Ju's plan definitely works! I didn't follow it to the letter (I took longer than 8 weeks because life got in the way) but I stuck with the idea of longer runs versus shorter recovery runs and (also shorter) interval/hill run combos each week and I firmly believe that it spared me the peroneal tendonitis that I managed to develop when I went stupid last summer. Now I'm sticking with 3 weekly runs, two shorter and one 8-10k, and I'm really enjoying it. I might try to go further at some point -- we'll see! Good luck in reaching 10k -- you're nearly there!
Oh that sounds perfect! One long run and two shorter will suit my schedule brilliantly! I don't have a time limit goal either so I don't mind how long it takes!
Oh, I don't know if this is relevant to you, but just in case it is: I chose the distance versus the time option of Ju-Ju's plan. I'd rather aim to run 'x' number of kilometres in whatever time I can to suit how I feel, the temperature etc. as opposed to chasing a time target that might be doable one day but isn't remotely achievable for me on another. (TBH, I also find that doing it this way means I can adjust the kilometre target, if I have to -- sometimes, I'll run for longer, if I have it in me; other times, I'll have to accept that 9 or 10km isn't going to happen and go for 7 or 8km instead). I got a bit fixated on 10km last summer, and I somewhat lost sight of the fun element of running. This way, I enjoy it more.
I can see that! I don't want to make it too much of a chore. As long as I run I am happy. But doing 7ks on Sundays for a while now and then an 8k has made 10k seem more achievable. I love it when, usually after 3k, something just clicks with my running and I get this feeling that I don't want to stop! But then eventually I just have to. Either because of time or my stamina runs out.
For me time is a major factor. On weekdays I run after work but before the school run so I only have that 40-45 min window. But on Sundays I leave the kids in bed and go about 6-7am in the morning. I don't like leaving the kids so I haven't wanted to be too long but they are 13 and almost-8 so not too little now. So I think it will be OK if I am 60-70 mins. And they both know how to phone me. So for that reason I will have to go by time rather than distance and then see when I reach 10k. 8k was 55 mins for me.
Thank you! Yes was thinking the same with week 4. Weirdly enough the timed plan is pretty much what I was planning to do anyways! Glad I was on the right track. Must have picked up a few things from my time on c25k! Lol
Hi - I was same as u ! Try not to be too rigid with urself, if ur out doin 8 k then ur body can certainly manage that extra 2k . I was hoovering at 8k for ages then just thought to myself if I feel not too bad I’m just gonna push for that extra 2 & felt amazing. Don’t plan it just let it happen....
The main thing to be aware of , in addition to the brilliant advice given already, is that you should not increase your weekly running total by more than 10%. The magic plan is based on this formula.
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Oops, I ran...
Vitality London 10,000..... set back, look forward 👀 
5th half marathon week training done 🙂
