Training for 10k.

[Koala679]

Hi, I graduated couch to 5km couple of weeks ago. Now I want to increase my stamina as I've signed up to my local cancer research 10km race for life next June. I did the 10km last June, as a birthday present to my self (a challenge) so I know I can walk it, but I want to get faster.

[MissUnderstanding Administrator Graduate10]

Welcome to Bridge! You’ve got loads and loads of time before June. You can afford to build up steadily and have a good bit of time just enjoying yourself post Couch to 5k.

There’s a weekly quest post where you can set your own goals and get cheered on. Here’s the latest from today…

healthunlocked.com/bridgeto...

The lovely Folkylass is doing a great job keeping us on track.

I followed the Magic Plan to get to 10k. That’s not an app but either a time based or distance based plan. How far are you currently running in your 30 minute runs? If you’re a little way off 5km, you could go for the time based version to get there and then perhaps swap over to the distance one. Another option would just be to extend one of your runs by a few minutes each week until you hit 10k. That’s basically what the magic plan does but it’s worked out for you. I love the Nike Run Club app’s guided runs. They’d actually work well with the magic plan-just choose runs of the right duration and become a Coach Bennett groupie….

I found it much easier to get from 5k to 10k than 0k to 5k. The main thing is to find a pattern you enjoy and works for you.

[Yesletsgo Ambassador Graduate10]

You have lots of time to build up to 10k so go for it.

A year ago the local Rotary organised a10k so I signed up for it as I'd mentioned it to a friend months earlier and she was going to do it. It was guilt that propelled me. The furthest I'd run before that was 8km but that was over 6 months before. I only built up to 6 or 7km and nearly didn't do it but decided I might as well. Even if I didn't finish at least I'd have tried.

As it was I got chatting to another runner early on and we did it together. Not gonna say how easy it was but it was certainly doable, no injuries and I didn't come last. Once the adrenaline wore off I felt a bit tired

It's fantastic to have a goal and this one should be achievable and safe. Good luck

[SueAppleRun Graduate10 60minGraduate]

That's exciting, always fun having a plan, when I increased I followed the magic plan time version and being quite slow I ran about 6k in 60 minutes, then I struggled with longer runs due to work and weather but slowly a few extra minutes on one run a week I got to 10k. I like 10k and it's quite possible to get to 10k and you can take walking breaks if need be. Enjoy your increase and over time you will find you are a little bit faster as you get those miles on your legs.

[Petem56 Graduate10]

Hi Koala, good luck 🤞 on your journey, have you got a local athletics club you could join? I've joined my local club, and I'm by far the slowest but all the encouragement I get is amazing, I meet with them on Tuesdays and Thursdays, and when time allows I have some track time on a Sunday morning, I'm also signed up for the Brighton 10 km in April. Once again good luck with your challenge, keep winning at life 😀