Moving on to 10K

[IrvingWashington]

Hi all,

Well, I graduated C25K back in May, and I have been running at least twice a week ever since. I should probably have been doing gym and other exercise to back up the runs but time (with family and other commitments) is often limited. I am trying to build up to 10K as I have entered myself into the Bristol Epic 10K run at Ashton Court at the end of October. I can comfortably run 5K and the furthest I have run is just over 7K. When I do run, I tend to go for a half hour/5K run, often using the Stamina podcast but that seems to be my limit. I did my first 5K race yesterday, which was great and a massive achievement for me (97th out of 200 runners, a time of 31 mins 25 secs for a cross country run on a challenging course) but right now I cannot even begin to contemplate running another 5K on top of that! I have seen training programs calling for 4 or 5 runs a week of varying complexity (short warm up runs one day, interval training, up and down hills, long runs etc all mixed together) and the idea of going to three runs per week, 2 x short runs c/a 3-4K and the third run always building on and increasing 5K. Obviously I think some gym work mixing up other fitness will benefit but I always end up in the mindset of "I am out and in my running kit therefore I should just go hell for leather and run as far as I can" every time. Which is probably not a good idea, as I can barely do more than 5K and I am not making much improvement on my time to run 5K in the process!

[Julia187 Graduate10]

I'm an unfit 50 year old who only started running at the end of February, if I can run 10K I'm pretty sure you can

[IrvingWashington Graduate10 in reply to Julia187]

You can't be that unfit! Well done!

[grumpyoldgirl]

Sounds like you need JuJu's magic plan! It's not an app, but you can print it out. The structure is probably just what you need to counter your urge to run till you drop. Two short runs, one of them 5k, and a longer run which builds up each week. I got to 8.5k then had to stop for a while so I'm back at 5k now, but I needed longer recovery after the long run, so was taking longer to do the plan.

[IrvingWashington Graduate10 in reply to grumpyoldgirl]

I have just been looking into JuJu's magic plan at the suggestion of another poster. I've found her profile and can, with a bit of effort, find the posts for the magic plan, but I have not found a link for printing out the plan. Can you direct me?

[JonathanP Graduate10 in reply to IrvingWashington]

The current one is here (also in pinned posts)

healthunlocked.com/bridgeto...

However as you can see , a new one will be starting soon! Enjoy👍