10k plan

[Richroux]

10k plan

Dear all, I have been running 5 - 7k’s for a long while, but would love to follow a run plan that takes me to 10k, and help me to sustain this distance - it has been a dream of mine for many a year!

I have seen some posts about the NRC 10k plan? Can you give any help / advice about following this and what it entails, plus any up to date links and advice on how to complete it.

Do any of you rate any other plans or is this one the most doable??

Thank you once again!!

[Cmoi Graduate10]

The Magic Plan on here worked brilliantly for me: healthunlocked.com/bridgeto...

No experience of NRC or other apps as I never use them, plans and guided runs aren't my thing.

[Richroux in reply to Cmoi]

Thank you Cmoi for your reply, thats really interesting, and looks like a really sensible way to build up the distance. I’m pleased you had success with it - best wishes

[SueAppleRun Graduate10 60minGraduate]

The Magic Plan is a good one and I see Cmoi has linked it for you. There's a timed as well as distance version, I've followed both and enjoyed them.

NRC is good if you wear headphones and like guided runs, a bit of chatter passes the time. For this you download the app on your phone, once registered and signed in along the top you'll see Guided runs, saved runs, Training plans etc. click training plans and have a bit of an explore.

[Richroux in reply to SueAppleRun]

Hi SueAppleRun, thank you for getting back to me, that’s really interesting that you have also completed the plans. I will check out the NRC one as well - all the best

[Irishprincess Graduate10]

If you’re already running 7K then you don't need a plan unless you particularly want a structured approach. You say you’ve been running 5/7K for a long time which means you are more than ready to step up now.

All you have to do is add 1K onto your weekly long run and you're there in three weeks 🙂

For example, if you're currently running 2 X 5K’s and then 1 X 7K, just make your next long run 8K, then 9K and then 10K. Many people get to 10K this way, myself included and it worked well.

Good luck and enjoy the rest, however you do it 🍀

[Richroux in reply to Irishprincess]

Hi Irishprincess, thank you for your advice, I will have a think. I wasn’t sure if a more gradual approach would suit me, but thanks for your faith in me!

All the best,

[Yesletsgo Administrator Graduate10]

I'm currently working my way through the NRC 10k plan. You'll need the Nike Running Club app which is free and you don't need to buy Nike stuff to use it.

The plan is for up to 5 runs a week over 8 weeks. Each week there are 3 recovery runs, a speed, interval or similar run and a longer run. The first week is very gentle with the long run only 4k. The long runs then get longer and you run your first 10k in week 6. I think it's planned for race training as week 7 drops back to 8k, then 10k again in week 8.

You are given the option to do suggested guided runs or just to do the workout by yourself. I prefer the guided runs, especially for things like intervals. I like the coaches encouraging me.

You don't have to follow it exactly so for example you can run the runs in any order, have extra rest days, miss out one or two recovery runs, it's very flexible. I started on 3rd January and have had a week off during this time and at the time of writing (5th February) have completed 3 of the 5 Week 3 runs.

It also gives suggested workouts from the Nike Training Club app, some of these I try, some I don't (Plank Burn? No thank you 😂)

Good luck in your training and let us know how you get on

[Richroux in reply to Yesletsgo]

Hello Yesletsgo,

Thank you for your comprehensive, reply, thanks for taking the time! And for explaining how to get the app. It sounds really interesting, I will certainly check it out. I like the thought of some encouragement along the way!

All the best!

[MissUnderstanding Administrator Graduate10]

Loads of great suggestions already! I’ll add my two cents…

You don’t have to commit to any one plan exactly and it’s good to adapt to what you enjoy and what fits with life. I’m a bit of a floozie and usually have about three on the go-I pick the bits I like best and usually end up doing some sort of hybrid! If you like guided runs, you can choose some of the right length to fit the magic plan. If not, you absolutely don’t have to go near them! The magic plan is a really nice pattern because it’s two shorter runs and a longer one-that works really well for loads of us. Pretty much any plan will gradually increase the length of the long run and have you doing some mix of other runs so it’s just a question of what suits you best.

It’s easy to worry about finding the perfect plan that will be the one and only way to reach 10k, but in reality, as long as you’re sensible and increase gradually, any of them (or none!) will get you there.

Really good luck…if you can run 7k already you’re practically there.

[Richroux in reply to MissUnderstanding]

Hello MissUnderstanding,

Thank you for your message and all the helpfull tips! A hybrid sound about right - I will explore the options and put it all into practice!

I read the posts emailed to me prety much every morning, but very rarely ask any questions, I'm so pleased I did, thank you all

[Gthants 60minGraduate]

I am in Week 2 of the NRC plan. I was running just over 6k, so I could have started at week 3 or 4, but I have stepped back to build up again. It's working well so far, though I find Interval runs problematic. I do like the guided runs with Coach B though.

[Richroux in reply to Gthants]

Hi thanks for taking the time to reply, I’m pleased you are getting on well with the plan, I will certainly take a look and perhaps take a step back to move forward, all the best