? Any good c to 10 k ?

[Haughton]

I have done couch to 5 k and got up to 7 k. Please can I have help is there a good couch to 10k ? I am very slow 5 k in 45 mins but keen to increase distance with hope to do 1/2 marathon next year

[AlMorr Ambassador Graduate10]

Well done on completing C25K and also running up to 7K, there is no C27K but if you wish to run a 10K try Ju Ju's Magic 10 plan, it's not an app but a training course a little like C25K.

[Oldfloss Administrator 60minGraduate]

Well done you... take a look at this... our very own in house plan

healthunlocked.com/bridgeto...

Also, take a look at the Graduates Club post... MissUnderstanding has set this up. with some great ideas for the next steps in the next part of your running!

[Gthants 60minGraduate in reply to Oldfloss]

Thank you! I am in now way up to even 6k at the moment but this is really interesting to see.

[Cmoi Graduate10]

And another vote for the Magic Plan to which Oldfloss has already linked Haughton !

I'd also suggest you stop worrying about pace. You do not have to be able to run fast in order to run longer distances. Quite the opposite - you need to be able to keep going for longer, at a pace that's comfortable for you. In fact your pace will almost inevitably be slower over longer runs than for shorter ones on comparable terrrain.

[Jools2020 Graduate10]

My 5K pace is also about 45 minutes. You already have some great suggestions to get you to 10K. I have another option for you 😊

I don’t follow a plan any more. In 2020 I got to half marathon distance by just gradually increasing the time I was spending running. I ran 3 times a week, varying the runs, but one of my runs was my ‘long’ run, and this is one that I gradually extended. I ran this long run at a comfortable pace for me and during this time, I eventually did get a little faster. I started doing some speed work on one of my runs!

I graduated at the end of July and ran my half marathon in the middle of December, so 4.5 months. Your plan for a half marathon next year sometime is easily do-able! Mine took me just over 3 hours. I just woke up one morning and thought ‘Today’s the day’ after running 18km on my long run the week before. I even had enough left in the tank for a blistering last km at 7:30!

I’m now doing it again, following illness. I’m up to 60 minutes now on my long run. Next week I’m aiming for 70 minutes (or thereabouts). Less important is the distance covered. Today it was 6K. Next week it might be less, who knows? Sometimes I might decide to speed up for the last km, but it’s more important for me to increase the time spent running. Time on your feet! On the way, I’ll obviously get to 10K at some stage! It will probably take me about 90 minutes, maybe a bit longer.

Some people prefer a more structured plan but I prefer not to put myself under any pressure for distance or pace and run by taking it steady and listening to my body. 😊 I didn’t always increase distance once I was running for 2 hours or more, Sometimes I dropped back to 10K if I felt like it.

Good luck with whatever you decide to do!

[Haughton in reply to Jools2020]

thank you so much that is so helpful

[Rennur Graduate10]

The Magic Plan essentially gets you to do two shorter runs in the week, say one 4K and one 5K and then a longer run, adding 1K or 2.5K each week to that longer run.

[Rennur Graduate10]

Sorry 1K or 0.5K extra, gradually moving up to 10K