Scrolling through the posts here, as one does, I had a look at the B210K plan for the first time the other day, and was struck by just how demanding it is. That’s a heck of a lot of running, and if you’re a recent graduate it’s a big step up. Of course if you are following the plan and it suits you, and you are enjoying yourself, then you need read no further! But if it seems a bit too relentless, or you’re getting aches and pains, or even injuries, then I promise - there is another way! I think this is particularly relevant if you are 40ish and older. Alas we are no longer the invincible, self-regenerating young whippersnappers we used to be, and running is very high-impact.
I’ve done a few 10ks since April and I really enjoy that particular distance – who’d have thought it this time last year? I too got there by doing three runs a week, but only one of those was ‘long’, where I gradually increased my running time by 5 or so minutes a week until I was close to the magic 10k. The other two runs consisted of a 5k (or 30 minute run), and intervals of some sort. For these I did the Speed+ podcast but as I don’t particularly like running to the beat I also tried Week 1 of C25K but substituting walk/run intervals for slow run/faster run – it’s hard work!
This sort of approach is a very tried-and-tested training plan and there are many variations on it out there, but the key is variety: mix up your runs and your pace – perhaps throw in the occasional parkrun where you push yourself for a PB, or some hills for juicyju’s Dune June challenge. It's more fun that way, too.
You can make up your own plan (Miles Yonder has posted about this) and even vary it from run to run depending how you feel that day. In fact I don't think it matters how you do you do it, as long as you gradually increase your distance, sticking to one long run a week, always listening to you body and reining things back for a while if anything starts to grumble or hurt.
In my experience it is absolutely possible to get to 10k this way, in the same time as you would doing the B210K plan and, most importantly, in one piece.