Hello all,
I recently completed C25k and have been running 5k regularly, 3 to 4 times a week ...
Any advice to move to 10k?
I thought of restarting the Couch to 5k app again just tacking the week 1 run to the end of my 5k and build up to it.
Any other suggestions? Thank for your help all ...
Most of us used juju’s magic plan to get to 10k , which takes 8 weeks to get you there safely. There are 3 runs a week but you can take as many rest days as you like and do the 3 runs in any order to suit you and work.
It is in pinned posts and I will try and find a link.
healthunlocked.com/bridgeto...
A vote from me for Juju's plan...I started with the times plan, when I got to 60 mins and found I was doing around 8K then I jumped onto the 10K plan and started from whichever week showed 8K. Great, easy to follow plan 👌👍
Hi, thank you so much for your response and sorry for the delay … I am still trying to get to 10k although this I’ve reached 7k once but I’m still getting the 30min/ 5+k in around daily.
No problem. But you are a new runner, and the recommendation is not to run daily for a year after doing C25k. This allows the important rest days when your muscles repair themselves.
If you want to extend distance without injury, try going out every other day and slow down on the long run of the week.
I used the Polyrunner podcasts. You run 10 minutes with a 1minute walk, increasing the speed over time. I ran each speed three times before moving to the next. At that time Ju-Ju's Magic Plan was just in distance and I found I preferred increasing my running time, plus it was better for me to have someone telling me what to do.
Thanks, I agree, I am now running with NRC and I love it … coach Bennett is quite inspiring
More recently, I started using the Guardian podcasts Here is a post I made about them.
I first did several consolidation runs of 30 minutes and then I started to lengthen 1 run per week. I more or less use Juju's Magic Plan to reach 60 minutes, slightly adapted to my own wishes. I run 30 minutes on weekdays and have my long run in the weekend, which I gradually increase in time with 5 minutes every other week. Still keeping a rest day between 2 runs of course. I am now at 55 minutes and hope to reach 60 minutes in 2 weeks. Once I reach 60 minutes, I might stick to 60 minutes for a few runs or I might keep increasing my long run every other week with 5 minutes until I reach 10K. I run slow, so I will need about 90 minutes to reach 10K.
Thanks for the response, that’s my plan too … although not as easy … I’m slowly pushing the limits of my 5k runs daily
Weeks 7, 8 and 9 of C25k give you a good idea of how to go about it.
This is exactly the approach that the BlueFin progamme takes for bridging between 5k and 10k. They sell an app but they also publish the interval sets on their website, which is helpful for those who already have apps that enable interval sets to be created. (More info here: blog.bluefinapps.com/about-...
After running pretty aimlessly for varying times and distances after graduating C25K, reintroducing a more structured approach to runs has been an instructive game changer.
I woul suggest you follow Ju Ju's Maguc Plan to 60 minutes first. Then look at jumping in at Week 3 or 4 of the Plan to 10K ( unless you can run 10K in an hour - not me!) 60 minutes is doable. You just need an interval timer or just an alarm! The Distance Plan requires a bit more mileage mid week. But you can build slowly (I think I did it too quickly, but am OK now, just!) Aiming for 8K on Saturday, calf muscles notwithstanding.
Neither plan requires a long run mid week - you can do the runs in any order you want to suit your lifestyle.
Sorry I meant to say 4K and 5K midweek runs were at my limit so I am spreading them out with more rest days mainly due to my niggle, probably due to pushing a little too hard too soon. But I just about saved myself from a long lay off, by not squeezing in 3 runs every week. I may be back to that once I get stronger (and wiser!)
Hi Hoppy74 , I loved Ju-Ju's Magic Plan because it's simple and you can do each week's runs in any order. Also, while I needed and appreciated the structure of C25K, being told what to do really isn't my thing!
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