JuJu's plan

[Davo123]

For JuJu's Time Plan, this is what I was thinking...

Short run...run for 15 minutes @ 10km/hr. Already done weeks 1 & 2. Run same pace for the 20 minute runs in weeks 4 - 8.

Middle run...start by running for 30 minutes @ 8km/hr and increase pace each week so I get to 5km in 30 minutes by week 8. Week 1 complete.

Long run...start by running for the listed time @ 8km/hr and increase pace each week so I get to 10km in 60 minutes by week 8. Week 1 complete.

The reason for doing this...is I want to achieve a 30min 5km and also want to get to 10km.

Do you guys think this is achievable or am I expecting too much?

BTW - most of my runs are on a treadmill so I can set the speed to the above paces.

[JaoJao Graduate10]

Hey Dave, I would say take one run at a time then you can make any adjustments along the way if you need. Good to have a plan though, I wish you the best

[MarkyD Graduate10]

It's good to have a plan.

I'm an advocate of the "Have one goal at a time" approach. So I would be developing a plan to reach 10km (distance goal). Along the way, your 5km time will improve, but that will be a side-effect of your increased fitness for the 10km run.

Then, once you can run 10km and at a high level of fitness, turn your attention to the 5km time by setting a pace goal.

My worry with your current plan is that you are increasing your running burden too quickly and risk getting injured.

[UpTheStanley Graduate10]

In my opinion …….

To keep your 10 km/hr going for 20 mins in week 4 will be a good solid achievement. To keep it going for 30 mins in week 8 will be absolutely excellent. To keep it going for 60 mins in week 8 will be miraculous.

"The impossible we do today, miracles take a little longer".

This calculator runsmartproject.com/calcula... suggests if your starting point is 5k in 30 mins you might expect to be able to build up to running 10k in 62'24". But you're currently at just over 4 in 30 …… Of course you are still improving rapidly off the back of C25K, but the improvement won't be linear, each 15 secs off your 5k time will be harder to achieve.

So yes, I think you are expecting too much too soon. The danger with setting over-challenging targets (like my hoped-for 90 mins for the Great South Run ) is not that you may not achieve them, but that you may get demotivated if that happens.

Good luck, whatever

[Davo123 60minGraduate]

Thanks guys. I’ve taken it all on board. As always advice on here is excellent. Just done middle run...30 mins @ 9km/hr. felt good and sure there’s a bit more in the tank. Will try long run @ 9km/hr on Friday and see how it goes. Doing that outdoors though (not on the treadmill) so may struggle a bit. 🏃‍♂️

[UpTheStanley Graduate10 in reply to Davo123]

The main struggle will probably be with pace judgement, especially at the start, I'm completely hopeless . Given decent weather, outdoors is much more fun - there are things to look at if you can see through the red mist!

[TheTaffSnail Graduate10]

One of the things I first thought with the plan was "right this is a short run - I'll run it fast" but as I increased the length of the runs I found that it it was nice to do a short slow run. I think that when you have the treadmill you get more obsessed with speed and don't listen to your body as much as you do running outside. You've made so much progress you don't want to injure yourself.

[backintime Graduate10]

For me the main focus was the long run

The short runs were just to keep the kms up for the week - sometimes I did them a bit faster, sometimes a bit slower, just depended on how I felt on the day

of course 5K in 30 mins is about 9 mins 40 seconds away from happening for me

I just felt I should leave something to play around with rather than have an absolute plan for every run - my pace for each long run was pretty constant (and slow) and the two shorter runs were one 5K (a good solid one) and the other run was a "do as you will run" - sometimes I tried some sort of intervals, a bit of incline, tested my outside running, etc.

[Dexy5 Graduate10]

Like others have said, I think when you are doing the 10k plan, the most important thing to concentrate on is achieving the distance/time. 75% of your running should be at an easy pace so do that for your long run. I would also recommend getting outside, as autumn is a great time to be running. I used the treadmill when on c25k while we had the beast from the east but haven’t been back since. I would also recommend trying a parkrun for the 5k once you have changed to outside. Life is lovely outside the gym.