10k run app or planner

[nick_vi]

Now that I'm a graduate of Couch to 5k, I keen to do a 10k in the next 6 months. Does anyone have a diary planner in excel or an app that can help me on the right track?

[AlMorr Ambassador Graduate10]

The best plan for a 10 k is Ju Ju's Magic 10, if not, try running 500 meters more a week or 1K more a fortnight with shorter runs in between, say the same days that you were running when doing C25K.

[nick_vi in reply to AlMorr]

Thank you that's excellent advice!

[damienair Administrator]

Concentrate on 5K for the next few months. Get used to running 5K x 3 times per week. Enjoy doing parkrun if there is one close to you. Then in the new year once you are comfortable with 5K just pick one of your runs to be a long run and add 500 meters onto the long run each week. That all I did and it worked perfectly. As Al said if you want a dedicated plan there is Ju Ju’s Magic 10 plan.

Damien

[nick_vi in reply to damienair]

Thanks damien, I've recently done my 6th park run, and I'm running regularly 3 times a week. I love it (at 49 I never thought I would say that). Ahh ok adding 500m each week doesn't sound too bad,

[damienair Administrator in reply to nick_vi]

Yeah it’s actually fine. Once your up to 8-9k the last bit is easy. Just slow the pace back a little for the longer runs and keep on trucking.😀. You’ll have no trouble.

Damien

[Chris141 Graduate10]

I agree with Damianair. I have just kept adding half a Km to 10K them half a mile to my long runs, run steadily and am now up to 8 miles.

[nick_vi in reply to Chris141]

thanks thats a good tip!

[Chris141 Graduate10]

NB! I don’t have a smart watch. I use the RunKeeper App on my phn!

[JaoJao Graduate10]

Don’t forget to consolidate your 5K before you start 10k. I consolidated for a couple months before deciding to move on but that may be too long for people. General advice is 3-4 weeks.

I am doing the Juju plan and this is my final week! It’s a great plan, it works, total magic and you will love it too I am sure. There is so much supporting material and preparation available for you each week, it will meet all your needs I am sure.

Good luck

[nick_vi in reply to JaoJao]

Hi JaoJao, I think I have consolidated well, been 2.5 months since I did c25k. I will look at Juju plan

[IannodaTruffe Graduate10]

Have you read this guide to post C25K running?

healthunlocked.com/couchto5...

[nick_vi in reply to IannodaTruffe]

Ok, will take a look many thx

[Mummycav Administrator Graduate10]

There's only one plan for me and that's ju-ju- 's magic 10k plan...see the pinned post healthunlocked.com/bridgeto...

[nick_vi]

Thanks Mummycav, looking now!

[EEPaul Graduate10]

I also followed ju-ju's magic 10k plan, but also found an Active Android app "5k to 10k" that closely paralleled ju-ju's programme. "Constance" provided me with a mix of consolidation runs, short runs with fast spurts, and the slowly extending weekly long run (all with the obligatory 5mins warm-up/down), reaching an hour / 10k in week nine. I've kept up with weekly parkruns on most Saturdays, and done Constance's runs in between, so each 'week' took a couple of days longer (avoiding running on consecutive days - learned that lesson!), but I am now planning my first timed 10k event later this month (January 2020).

[nick_vi]

Thanks EE Paul. I'm downloading the app. The nhs C25k was great, so this looks like it may work. Let's hope so. Thank you for sharing. I'm just recovering from the flu, so although I would love to run on consecutive days, I;m not ready for that yet, plus its good no to overdo it,