Introducing myself - hoping one day to manage 10k

[swissfish]

Hi everyone,

I completed C25K in January, and since then I've run only once per week, usually on Sunday mornings. I've managed to keep up with my 5k runs, but recently I've extended them to just over 6k.

I now feel I need a programme to keep me motivated and focussed - as I said I'd like to be able to increase to 10k, for no better reason that it's a nice round number!!

Any advice and encouragement would be welcome - thanks in advance!

John

[Hidden]

Hiya! You can follow Juju's Magic Plan, which can be found here: healthunlocked.com/bridgeto...

You can choose to either go for running 60 minutes or go for 10K. I myself did my own version of the 60 minute version (I just added 5 minutes to my long run every 2 weeks) as I am not a fast runner. So I reached 60 minutes before I reached 10K.

Enjoy, good luck and rattle along here in the posts!

[swissfish Graduate10 in reply to Hidden]

Hi Evy,

Good to hear from you again, and well done for becoming a 'Graduate 10'!

Thanks for the link, I'll have a look.

John

[Hidden in reply to swissfish]

Graduate 10 sounds good eh? But don't think too much of it, I only caught the magnificent ten 1 single time. After that I have been a bit on a downward slope, not running much. Hope to start again in my holiday 😁

[Fionamags Graduate10]

Welcome to the Bridge! I did the Magic Plan as well - lot's of us on here did it to get to 10k. I only managed just under 4K in 30 mins by the end of c25k so I also opted for the increasing time version. Once I got to 60 minutes following that version of the plan, I then switched over to the distance version and picked up at where I'd got to in 60 mins, which was 7K. It's a great way to build up safely and I have to say, I do love a plan.

😀 Good luck and keep posting your run reports so we can cheer you on!

[swissfish Graduate10 in reply to Fionamags]

Thanks Fiona,

Sounds like the Magic Plan is my way forward! I'll have a look and update you all on my progress.

John

[nowster Graduate10]

I didn't do the Magic Plan, but just kept extending one run per week by about 8%.

[Grannyhugs Graduate10]

Welcome over the bridge and congratulations on completing c25k then keeping running all these months. The 10k plan is fantastic, slow down your longer runs, look for lovely interesting routes and have fun. Happy running 🤗

[Lizcanrun Graduate10]

Welcome John! Keep us posted as you progress to 10K!

[sofaspud]

Welcome John. Fellow Swiss resident here (Geneva). Good luck with your journey!

[Lifluf Graduate10]

Welcome to the bridge. The magic plan allows you to be flexible. I see you run once a week at the moment. You will probably need to do a bit more frequent running if you can but it is possible with 2-3 rest days between runs. Good luck! Enjoy the journey.

[VG11 Graduate10]

Hi John,

Congrats on where you’ve got to since January.

I completed c25k in October and have now built up to 9k once a week. As others have said I used the magic plan, firstly using the time element, now I’ve moved on to the distance. I’m just about to head out for my first 10k so I’ll let you know how I get on.

My only advice is slow and steady and get a good podcast or playlist!

Good luck and let us know your progress 🏃‍♀️🏃

[Ian5K Graduate10]

Hello, swissfish!

Will you be increasing the number of runs per week? I’m thinking it’ll take a long time to get to 10k safely only running on a Sunday (there’s a saying, “a month of Sundays” lol). Patience is the key.

I think you’ll do well to plan to avoid injuries which easily happen when new runners progress faster than their fitness will allow. I suggest adopting some fitness and strength routine, ideally daily (it might only means 15 minutes a day). It improves your muscles efficiencies and joint mobility. It significantly improved my running, I’ll say that! I change my routines to avoid boredom but I follow them from youtube channels and fitness articles online, mostly specific to runners.

With the actual running, the current consensus is to run slow (pace) to improve speed and distance. Basically, if you can walk 10k, you could probably “run” 10k at slightly faster than your walking pace. It makes sense. However, I find it near impossible to run near my walking speed - it’s psychologically impossible, I mean - but you may not find it so bad. There’s the niko-niko technique devised by a Japanese academic (it’s on youtube).

Anyway, I’m sure you’ll get to 10k - just avoid the easy injuries! They can take forever to heal, especially for us over 60s. 🙂

[Woollyweaver Graduate10]

Welcome to the Bridge, swissfish. I'll second comments about strength training and patience! 10k will be waiting for you, when your body is ready. In the meantime, join those of us who are loitering on the Bridge, enjoying the company, and waiting for the right moment to step over the threshold 🙂

[mancrunner1 Graduate10]

Another vote for the Magic Plan here, I’ve just done my first 9km (week 6) so two more weeks do the big 10! As others have said, that plan is 3 runs a week so I would look at increasing your frequency first if you can. Good luck and keep us posted!

[swissfish Graduate10]

Hi All,

Many thanks for all your kind replies - apologies for my delay in responding...

I intend to start using the Magic Plan next week, running the 2 shorter runs on weekdays (probably Tuesday and Thursday) and the longer runs on Sunday mornings.

But I have a question - for the shorter runs, do you suggest I try to run those slightly faster than I would run the longer ones? I seem to have found a 'default' pace while running my 6k on Sunday mornings - I've been consistent over the last few months, so I wondered if running faster over a shorter distance would help with either my stamina or overall pace (maybe both).

When I get started on the Magic Plan I will post updates.

Again, thanks for all replies 😀

John