Advice On An Alternative 10k Programme

[la_fouinard]

Hi All

I’ve been hovering on the forum for a couple of months while I’ve been consolidating my running after finishing the C25k programme in December. I’m now gradually increasing my distance for one run a week to 10k. However I have a really nice 5.5k circular route so I’m not keen on doing reducing my running distance for the other 2 runs.

Still staying at 3 runs a week maximum and I have no plans to ever increase that.

My plan, such as it is, was to increase my long run around 0.5k every 2 or 3 weeks and, if my body takes it without niggles or pain, rinse and repeat until the long run is up from the current 6k to 10k. I’m in no rush so not bothered in the slightest if it takes 6 months, my main aim is ensuring I don’t get any injury which impacts me for more than 3-4 days.

So my question is whether anyone else has taken a similar approach or has any suggestions?

[Instructor57 Graduate10]

I didn't follow the magic plan , I just increased one of my runs occasionally, I di however do some shorter faster runs as well as my regular 5k'sThis mix of runs will certainly benefit your fitness rather than just continuing to do 5k

[la_fouinard Graduate10 in reply to Instructor57]

That’s steeply useful to know. I’ve been starting to vary some of my runs with hills as the 5.5k loop has the same elevation either way but one way it’s over in 1.5k and the other it’s spread out over 3k.

[Hidden]

Not exactly the same, but I do 2 to 3 runs of 30 minutes on weekdays and in the weekend I do my 'long' run which I increase gradually in time with 5 minutes every other week. This way I hope to reach 60 minutes in about 1,5 weeks and then I might either consolidate those 60 minutes for a while or I might keep increasing them until I reach 10K (which will be at about 90 minutes for me). So its more or less the same. It works for me for the time being.

[la_fouinard Graduate10 in reply to Hidden]

Many thanks. Similar enough approach to help confirm I’m not risking myself to try it a similar way.

[nowster Graduate10]

I didn't follow the Magic Plan either. I did gradually increase the longest run each week.

The rule is not to do more than 10% more than the previous week. Adding 0.5km is fine. Going slower is fine too.

Once you get past 8km you could probably increase by 1km each week without problems.

I've been following a mixture of different length/intensity/type runs during the week and doing a longer run at the weekend.

Look into doing slow/fast intervals, fartleks, run/walk intervals, etc. Mix it up so you don't get bored.

[la_fouinard Graduate10 in reply to nowster]

Good thought on the increase after 8k. I’ll probably stay with 0.5k as my body seems to struggle with running so had to increase distance much slower than the original C25k plan.

I was starting to work in varying the runs up a bit designating one run as a fast run. I also take the steep version of the route once a week, usually on the long run as it’s the first 1.5k that’s steep so it forces me to slow down if I start off too fast.

[Rennur Graduate10]

I sort of followed the 60 minutes plan and am on the journey to 10K but am increasing by 5K or 5 minutes on my long run rather than 1K after 7K. The Distance Plan suggests a 4K and a 5K midweek too. That has been hard. So I am taking more rest days and doing just 2 shorter runs this week testing out my right calf muscle. I hope to be back on plan in a fortnight.

[la_fouinard Graduate10 in reply to Rennur]

Good plan, I hope it settles back in shortly. I’ve had some minor muscle pulls and ankle injuries but managed to keep it to a level so far where it hasn’t stopped me running.

Once the running was consolidated I’ve started dieting to lose weight as I was just in the obese BMI category so hoping most of these niggles should reduce once I’m back to a normal weight in 4-5 months.

No rush though, main thing I think is keep running and try to avoid injury.

[RunaroundSue Graduate10]

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.

audiofuel.co.uk/index.html

[la_fouinard Graduate10 in reply to RunaroundSue]

It’s quite interesting how much different things work for different people as that sounds like my idea of running hell

Please don’t get me wrong though, I really appreciate the advice and first hand experience.

For running I’ve found I work best with a good album playing and, after the 5 minute warm up, not stopping or walking. I actually find it really difficult listening to instructions and the hardest parts of the run are always the start and restarting after stopping for a car etc.

I find it genuinely fascinating how everyone’s needs and methods are different. It did give me some food for thought though as I might try an alternating playlist of differing tempos for a similar effect of speeding up and slowing down as I think that might work better for me.

[Roxdog Graduate10]

You can just do your own thing to be honest. Just mix up your run length a bit and gradually extend your long run of the week. Apart from cto5k, I don't really follow plans, but got to 10k naturally over a period of time. I would just follow your instinct.The odds short intervals run helps too.

[la_fouinard Graduate10 in reply to Roxdog]

Thanks for the advice. First hand experience is really invaluable, I was a bit concerned I was being over zealous but it’s nice to know taking that kind of approach has worked well for others.

6.5k for the first time this Sunday I think

[Roxdog Graduate10 in reply to la_fouinard]

Good luck!