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

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5k to 10k running plan?

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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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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!


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


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


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!

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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.


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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