Run a 10k training plan

[Love2run1969]

Hi I'm using voice to text so there might be spelling mistakes I found on here a while ago information and a detailed training schedule for a 10K but I've looked everywhere and I can't find it I'm not the fastest runner I enjoy long runs but going slow I was up to seven K and now I'm I just kind of shuffle along but I'd like to train for a 10K if someone could help me find that info I'd appreciate it

[Birdlady64 Graduate10]

I think you must be referring to the Magic Plan. You can find the details in "The Magic Plan information station" - there's a link under Pinned Posts. Or it's here:-

healthunlocked.com/bridgeto...

[Love2run1969 in reply to Birdlady64]

Thank you so much that's what I was looking for is it better to run time at a slower distance so for example running 4K in 45 minutes or is it better to do the distance plan

[Birdlady64 Graduate10 in reply to Love2run1969]

Essentially that's up to you. There aren't really any hard and fast rules. If you are comfortable running 5k, then maybe the distance plan would suit you. If you haven't yet reached 5k, and are only running for 30-35 minutes, then maybe the time based plan would be best.

The plan is adaptable so you could start the distance plan and then switch if you felt up to it.

Don't worry about being slow. Time doesn't matter if you do the distance plan. I'd already gradually extended my running out to 60 minutes during my consolidation runs after graduating c25k so I did the distance version.

[Hidden in reply to Birdlady64]

👏👏👏👏👏👏👏

[Hidden]

Good luck! It's a great journey 😊😊

[nowster Graduate10]

You can use one of the pre-made plans, or a training scheme in an app, or devise your own.

The scheme I've been sketching out for myself is a little slower than the Magic Plan. (eg. Ju-Ju's has the sixth run be 6km. My own has the ninth run be 6km.)

The Magic Plan exceeds the 10% per week recommendation a few times in its earlier weeks. The largest increase is 17% in week 3 in the distance based variant, going from 6km to 7km. It's a bit less if you consider the total distance per week rather than the longest run of the week.

The Magic Plan is 24 runs, running three times a week. My own progression from 5km to 10km is likely to be 35 runs (about 10-12 weeks), based on running every other day.

[Love2run1969 in reply to nowster]

I see what your doing..your bumping it up to fit your needs 👍

[nowster Graduate10 in reply to Love2run1969]

Exactly! I'm being extra cautious because I got injured some months ago. It doesn't mean I'm going to be doing the same thing every time I go out. The numbers just set a maximum that I won't go over.

[Love2run1969 in reply to nowster]

Thank you! I'll sit down and carve out a plan

[cecig]

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