5k to 10k running plan?: I've been running 5km... - Couch to 5K

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5k to 10k running plan?

Tessietwo profile image
TessietwoGraduate
7 Replies

I've been running 5km regularly now, some runs better than others. I want to get to 10km and wondered if anyone had any links to a programme which gets you from 5 to 10k? Left to my own devices I'm not sure I'd push myself enough, think I need the structure of a programme. I've see a few but they seem to go from 0 to 10k and I want to go from 5 to -0 k.

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Tessietwo profile image
Tessietwo
Graduate
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7 Replies
kt12345 profile image
kt12345Graduate

Hi, this is bridge to 10k..

Each workout includes a 5 minute warmup walk and 5 minute cooldown walk

Week 1Duration: 53 min.

Run 10 min/walk 1 min Repeat x 4.

Week 2Duration: 57 min.

Run 15 min/walk 1 min. Repeat x 3.

Week 3Duration: 63 min.

Run 17 min/walk 1 min. Repeat x 3.

Week 4Duration: 66 min.

Run 18 min/walk 1 min. Repeat x 3.

Week 5Day 1: Duration: 55 min. Run 22 min/walk 1 min. Repeat x 2.Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2.

Week 6Duration: 70 min.

Run 60 min.

There is an app for it as well by Bluefin.

I have just been increasing one of my runs by 10% of my weekly km per week. So now I run 5k on tues and sunday and increase my thursday run distance.

I'm sure there are lots of training plans!

Fitfor60 profile image
Fitfor60Graduate

Like you I needed structure to follow after graduation After much searching I decided on Bupa 10k beginners partly because it was only 3 runs a week. I started at wk 3 as didnt want to go back to walking bits ---so started at 2x30 mins and 1x30 mins I found the increase each week exactly achievable for me (on the shorter run I sometimes did speed or little hill to mix it up ) I am doing my first 10k run tomorrow wk7 and feel oksh about it ). My son in law loaded nike running app so I just look at paper copy of bupa plan, type in time or distance to appy thing , choose my music and away I go Woman who lives in app ( you can tell I am really up on this I phone stuff ) tells me when I have done a mile and my speed ----she really quite nice I have really enjoyed it

misswobble profile image
misswobbleGraduate

I'm on week three of sami murphy's bridge to 10 k which I downloaded from this site. Music is better than couch!

ju-ju- profile image
ju-ju-Graduate

I am a simple girl which is why I liked laura...I read somewhere you should only increase by 10% a week, so I mostly did, and just increased my distance every week, and I downloaded silky steve ( from audiofuel) which helped...I can't handle lots of numbers and working out what to do...and that worked well for me...good luck!

Jenner78 profile image
Jenner78Graduate

I've found the bupa 10k has helped me lots. My running club also work on a distance percentage increase every week and so far so good.

I found some programmes gained to quickly and I got injured. In the end I increased one run per week by 10% and if that gets you to your goal to early you could always restrict to 5% to minimise injury even more. Good luck.

Hambletron profile image
HambletronGraduate

I find "Suz's from 5k-10k" podcasts brilliant - Some great old 90's tunes on there and not too much talking - I miss Laura but don't miss the music!!

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