Beyond 10k ....finding my feet and the right plan! 😄

Like many of you, since running my first 10k, I have been looking around, wondering what next, and trying to find the right path for my next step up.

So far in terms of elevation I have run up the height of the Matterhorn 😆, and less impressively in distance I’ve run approximately 450 kms since I began Couchto5k in January ( which isn’t very far in LEJOG world!) but compared to how far I ran in 2019 ( probably ran once to catch a bus) it’s a 100% improvement 😃.

Running the second 10k was an important landmark for me, I recovered much quicker, mentally and physically, than I did after the first one and now I feel confident I can go further and have set my next goal, a HM sometime next year. Now all I need to do is to work out how 🤔.

Initially I set up Jeff Galloway’s plan on my Garmin watch but impatience with the schedule set in very quickly. Over the weekend I set up a new plan with Amy and did the benchmark run on Saturday just before I did my planned weekend run (4 miles). Watch didn’t talk to Amy....Sunday she planned a 4 mile negative split run for me so I rescheduled it to today so I had the necessary rest day. Now, in what is in effect week 1 of my HM plan she has me running on 5 days! ( I’ve only ever done 3 days max) and a total of 15 miles 😱 ( my max so far in 1 Week is 10.5 miles... I did I put my average miles per week 6-10 miles in the set up ) so clearly an increase of 50% in my first week will surely risk injury and/or exhaustion! This can’t be right, can it? So it looks like that’s the end of that idea!

Either my watch (or me!)isn’t so smart or it just doesn’t understand me. 😉

Other problems I have had with these plans is

I have to memorise any intervals/ laps beforehand as I can’t read the prompts on my watch with my distance glasses on 👓

it’s easy to miss the beeps to indicate the next lap etc. especially if I’m listening to music/podcast

I’m also used to using heart rate zones to pace myself and when the workout is on the watch it doesn’t show the heart rate, I don’t know if I can press a button to reveal it temporarily... last time I tried I hit the lap button by mistake and couldn’t find my way back to the run!) I don’t understand my watch either, 🤣

I’m now looking into the NRC ( thanks for the suggestion AndrewJR75 )

It all feels a bit like shopping for a dress, wriggling into one after the other, too small, too short, too long, too frilly, too plain, ....when all the while I’d rather wear trousers!

Anyone else find the same and just write their own HM plan? All advice welcome 🙏 🤗

[Juliet202 Graduate10]

!!! So much to identify with here !!! eye sight, lap button (which has led to me losing record of my run on more than one occasion !!). Sorry Amy isn't working out for you - 5 runs does seem a bit excessive ! I think if you reschedule one run, you have to reschedule the others yourself aswell - I've noticed that with Garmin plan - it doesn't reshuffle them itself (though somewhere in the instructions it says it does !). So if I was you I'd move them all along a couple of days. I'm still with Jeff - I like his approach, which I'm about to misrepresent, but having completed week 2, and seen week 3's plan, it feels more like 'put your feet up and I'll carry you across the HM finishing line' than any hard work ! I might have to sneak in an extra long run at some point in the next two weeks- but why ? I think I'll trust the process.Haven't tried the NRC HM, but I've liked the single runs I've done with them before. I just feel I have to get value for money out of my garmin !

Anyway - good luck - don't over do it !!

[Hidden in reply to Juliet202]

Thanks Juliet, I might try shuffling then before I abandon it altogether, yes the take it easy approach with Jeff had me feel like I was going backwards but you’re right to hang on in there, I’m far too impatient if I don’t understand things fully!

I’m glad I’m not the only one struggling with the dreaded lap button, the problem is it doubles up as the back button so instinctively I press back to try to return to watch or run or walk and the whole thing goes horribly wrong. I’ve had to turn my watch off completely to restore to normal. It would be great if anyone can shed light on how to easily escape or see HR whilst in a workout. Meanwhile, I won’t overdo it, very injury averse, ....whichever way we do it, I’m confident we will find our way there by the time we’re all vaccinated and back to some communal real racing 🤗

[dijep Graduate10]

Hi JorgeRuns I am literally writing a post about moving on and asking for advice as your post pinged on my phone 😊Yesterday I looked at the Garmin plans and noticed that Amy's had 5 runs a week! I tried using a Jeff plus for 10k and had exactly that problem while running and trying to work out what I was supposed to do so I have up. And like you I'm used to run with HRZones and I know I wouldn't have got this far without using them.

I'll be interested in your replies.

[Hidden in reply to dijep]

Hopefully another few weeks and things might suddenly become clearer, good luck with your next steps,.... I think we’ll all be looking forward to the HM Spring Group to help us find the right path 🤗

[Beatlesforever Graduate10]

That's interesting, my plan with Amy only has 4 workouts per week 🤔 I was also under the impression that rescheduling one workout would shift everything, did you sync after rescheduling? I must admit I didn't check whether my heart rate was displaying on the screen today but on my watch you swipe sideways to return to the main screen and then swipe up/down to get to the HR screen. Then you press the button (I only have one button) to return to the tracker. A bit of a faff! On 'normal' tracked runs you can also choose what's displayed on the screen but it does take a bit of playing around with it...I think I'll stick with my current plan for now because I tend to have loads of tech mishaps with NRC, but the Nike plans do sound good!

[Hidden in reply to Beatlesforever]

It turns out I have to manually delete or reschedule workouts myself, my watch is the 45s and I don’t think there is any swiping, I have 5 buttons all of which do multiple things, very confusing when I’m not very tech minded either, mishaps seem to go with the territory for me but I’ll persevere for now 😬🤗

[dijep Graduate10 in reply to Hidden]

I remember having the same problem, doesnt help that the instructions are useless

[Hidden in reply to dijep]

Indeed 🙄

[Beatlesforever Graduate10 in reply to Hidden]

Blimey 5 buttons! I would find that quite confusing. Mine's a vivoactive 3 and it's relatively straightforward with it being mainly touchscreen. Good luck with it, let us know how you get on! 🤗

[WeavingWonk Graduate10 in reply to Hidden]

I have the 45s as well. I was frustrated by not being able to see the stats I wanted while running. But then I discovered 2 things. You toggle between the display screens by pressing the bottom left and middle left buttons. And secondly you can customize what's on those screens by navigating to your device in the app and customizing it. I now have total distance, current pace, and current HR zone on the main screen as those are the three things I pay attention to on my run.

[Hidden in reply to WeavingWonk]

Thanks WeavingWonk, I have the same settings set up for my normal runs but when I am doing the training plan it gives you a set run and then the normal settings are not visible....I wonder if there may be a way to see heart rate temporarily but don’t know if it’s possible or if it is, which button to use without messing up the set workout. There’s so much to learn there just aren’t enough hours in the day any more 😁🤗

[WeavingWonk Graduate10 in reply to Hidden]

OK. I just set up a workout so I could do the 1k speed thing. And that data is what is on the main screen, but if you click the bottom left button it will scroll down to your usual data screens. I tested it with a built in workout as well and it works.

[Hidden in reply to WeavingWonk]

That’s so helpful thank you, I have very little confidence with tech so I don’t even try things! I’ll have a go when I go out for my run tomorrow as I want to do my speed 1k Run then too 🙏🤗

[WeavingWonk Graduate10 in reply to Hidden]

Just try it while you're at home and make sure it works for you. Delete instead of save 😀

[Hidden in reply to WeavingWonk]

Ok will do 🤗

[Mum22boys Graduate10]

I have no words of wisdom Hidden but I wanted to say yay, go you 😁 looking forward to watching your progress.

[Hidden in reply to Mum22boys]

Thanks Mum22boys and I will look forward to the day when your rehab is complete and you go cruising past 🤗

[Mum22boys Graduate10 in reply to Hidden]

I doubt I'll be cruising past by half marathon distance is definitely my goal. Good luck, I'll be picking up pointers 😉

[Hidden]

There are some good HM plans online for sure.

If I'm really honest I think running can be so easily over complicated. The plan you describe seems ludicrous to me. 5 days appears odd. This is only my opinion of course but one long run each week, one shorter one and a free for all run is all you need.

For instance a 4m run you could fartlek, a 5 mile run easy (experiment as you go fast finish etc) then a longer run. Start at 6m for this (so matching 15) where you are comfy and in the zone nice and relaxed. You don't always have to follow the 10% rule either. Run by feel and see how you go.

I do understand people like plans but I feel they can be counter productive so often. I'd do one long run each week slow and comfy then build from there running by feel.

Miles in the legs and consistency for me is everything.

I do appreciate this may not be the best or most technical advice but if you go because you want to and are keen and build up then you'll get where you need to go 😃

[Hidden in reply to Hidden]

Thanks GTFC, I suspect I will end up writing my own plan as I do like goals and ticking them off. I don’t want to dismiss too soon all the expertise that has gone into making the plans out there as I think they’ll be lots to learn from them, it’s just finding something that fits right. 🤗

[Hidden in reply to Hidden]

Absolutely. Definitely do what works for you. You are doing brilliantly and have come so far. Keep believing in yourself 🙂

[Roxdog Graduate10]

I think that 2nd 10k really does make a difference! I'm much too disorganised to have a proper HM plan, but am going to follow a rough plan of some sort, hopefully helped by the lovely marathon forum people.

Well done for getting your plan underway, maybe simplify it based on the principles? Don't know about running 5 times a week!

[Hidden in reply to Roxdog]

Thanks Roxdog, yes, I’m hoping to pick up lots of tips like you and I’m going to stick with 3 times, for a good while yet at least. 🤗

[linda9389 Graduate10]

It's a pain isn't it! I trawled through lots of half marathon plans before choosing the one roseabi put together and tweaking it to fit my life. In essence it's very simple. I like to know what's coming up which is why I have never got on with the adaptive plans from Garmin or NRC or the like. I do like varied runs, but I also like a bit of structure and repetition; this plan basically repeated (a long slow run, a mid length tempo run and a short speed run). It was like a continuation of the magic 10k plan! I chose two rest days between runs, so it took me 9 days for each repeat. It suited me so well I've followed it several times now. I did program the interval runs and the tempo ones (wu, run, cd) into my watch as workouts and actually became familiar enough not to miss most of the beeps. Knowing what was coming up allowed me to adapt round other life events - nights out, holidays, races, wet weather .... etc. and I felt mostly in control!!! It's a very personal thing though, with no one size fits all. I hope you find what suits you very soon, but don't get too frustrated looking for the perfect plan - choose one (or make one up) then make it work for you. Good luck.

[Hidden in reply to linda9389]

I will Linda, thank you that’s really helpful, I think something like that will suit me, I have been missing the structure of the Magic Plan which I happily went through twice, one run at a time, ✅, next one ✅, I liked seeing the whole plan, knowing what was coming, adding in an extra rest day when needed, I’m just being like a baby being weaned at the moment!

[linda9389 Graduate10 in reply to Hidden]

This is the basic plan I started with. Obviously ignore paces (other than perhaps how they vary across the run types) docs.google.com/spreadsheet...

[Hidden in reply to linda9389]

thanks very much, looks very interesting , 🙏🤗

[linda9389 Graduate10 in reply to Hidden]

Simple enough to play around with and tailor to you!!!

[Fionamags Graduate10]

How exciting - straight onwards to the HM! I shall be keen to see how you get on and what sort of pkan you opt for. Good luck!!

[Hidden in reply to Fionamags]

thanks Fionamags, Ivshall take plenty of time over it, maybe aiming roughly for May next year 🤗

[colinla Graduate10]

Hi. Since doing the 10K plan on here I settled into doing it once a week for about 3 weeks thereafter and then just pushed the 10K day a wee bit further each time (made the other 2 runs 5K and 7K).I've managed to push up to completing 10 miles a couple of times now by doing this gradual increase, whilst still mostly sticking to 3 runs (4 days a few times).

I know I just couldn't stick to a plan that necessitates 5 days running as its too much of a commitment.

I also like listening to the longer NRC Headspace runs as they have helped me to slow my pace and that's helped immensely.

[Hidden in reply to colinla]

thank you colinla last that’s so helpful, really good to hear others experience 🙏🤗

[triumph-tiger Graduate10]

Hi there. I also progressed from 10k to HM earlier this year, and I also started with the Amy HM plan but found this did not work for me either. I found the runs quite repetitive, and also the distances quickly got very long. The other problem with the Garmin plans is that you can't see more than a few runs in advance which makes it difficult to plan ahead. When Garmin had their outage earlier in the year I took the chance to try something else and switched to the Runners World beginners HM plan: runnersworld.com/uk/trainin... For me this one worked much better and got me to completing my first HM last month.

Anyway good luck with finding a plan that works for you 😊

[Hidden in reply to triumph-tiger]

Thanks triumph-tiger ( love that name 😊) I’ll definitely have a look at that one, and good to think about how an outage could impact, I’d quite like it just written on a piece of paper as I did for the magic 10k plan 🤗

[triumph-tiger Graduate10 in reply to Hidden]

Yes I also like to have a printed out bit of paper that I can then tick off the runs as I do then (I also did same with the 10k magic plan!) And also having it all in advance means you can modify it easily if need be. I did that a few times to plan around holidays and other things I had going on, which was then fairly easy to do.

[Speedy60 Graduate10]

Hi, I also trawled through the HM plans on roseabi's brilliant post. I quite like the look of the BUPA one. Having said that, I doubt I'll follow it. I've really struggled with the discipline of rigid plans, they feel like enjoyment stealers to me.

I do recognise I need more focus. I've decided to go back to basics: one 5k run at speed, one 5k run with hills, one longer, slow run gradually building up distance. It does seem a bit of a waste of my fancy Garmin watch, but the aim is to achieve my goal enjoyably!

From my running experience so far, I'd say consistency is the thing. I'm going to leave one day rest after the 5k runs and two after the longer run. I don't think I will ever run every day. I know some people do, but I'm pretty ancient and don't take my fitness for granted.

Good luck whatever you decide. 👍

[Hidden in reply to Speedy60]

Your plan sounds brilliantly simple and with the main aim of enjoyment, also mine, I don’t think you can go wrong. I think mine will come out quite similar, I definitely have some hills I’d like to conquer, thanks for sharing it really helps to hear what others are choosing 🙏🤗

[Over62]

Hi Jorge, life does get a bit complicated doesn’t it. If it’s any help as I’m a novice too I really consolidated my 3 runs of 5k 7k and 10k for around 4/6 weeks after JuJu’s magic plan, I then thought perhaps I can run a bit more and ran 5k, 7k and then increased my long run each week until I reached 16.1k (10 miles) that was a turning point for me and spurred me on then to keep increasing the long run up to the half marathon I occasionally swopped my 7k for a 10k too. That may be a bit of a longer plan than you want so you could shorten it as I was unsure how much to pressure myself. Interestingly the week after I’d achieved the HM my legs felt really heavy even for the 5k. But since then I have been building up the long run again and looking to do the half marathon around Christmas. So I suppose what I’m saying is go with your own plan and what you feel comfortable with but with achievable targets. I only listen to the radio as I run as I find that suits me. Hope that helps.

[Hidden in reply to Over62]

Thanks Over62, really helpful, i’ll keep consolidating for a week or two whilst I work out a plan 🤗

[Jools2020 Graduate10]

I work to my own plan. A long, slow run on Saturdays, increasing time spent running as I feel like it. Stayed at 10K a few weeks before moving on to 12K and then 10 miles. Decided to do a few more 10Ks then another 10 miles. Back to 10Ks then a third 10 miler. I’m now ready to push on a bit!

Tuesday’s run is speed work. A faster 2 - 4K, or intervals. Thursdays I just go out and run and do whatever I feel like. Maybe 30-45 minutes of slow running.

Works for me! 👏

[Hidden in reply to Jools2020]

That sounds great Jools I love how lots of people are just using their intuition to move forward, really helpful, 🙏🤗

[NetCadet Graduate10]

You have plenty of more experienced comments here but just to sympathise - I have the same issues with the Garmin plans. I have tried 3 times to start a Jeff programme with varied targets to get to 10km (have tried complete and with a time goal), thinking I would do a combo between that and the magic plan. I get the same drills over and over, there's no straight long runs yet some of the training runs are soooo long; yesterday it asked me to do 14x800m at goal pace after drills...in training for a 10km!! I find it really odd.

I think I will either start it again with a muuuuuch easier goal target or try the NRC training plan.

Let us know how you go with your next trial!

[Hidden in reply to NetCadet]

All very odd isn’t it, I’m trialling Amy at the moment but I’ve skipped, rescheduled and done my own thing so much it’s not going to be a fair trial, she now thinks I need 3 rest days and a 1 mike tired run. I have finally worked out how to use a few more useful functions on the watch though thanks to our very helpful VRB’s so hopefully I’ll be able to schedule my own plan, when I’ve worked it out 😀🤗