60week -10K training programme

I think I have found what I have been looking for!!!! -and that is, an answer to the age old C25K graduate question -- "What do I do now" ??

I do NEED a structured running programme to follow - something that I just do 3 times per week without having to do too much thinking about it - and something that forces me to incorporate running into my daily life (like diet) and stops me from falling off the wagon! :)

I think I am going to limit my running to around the 10K mark - so that elimates any thoughts of going on to do half and full marathon training programmes . There are LOTS of programmes out there to run 10K - but they are mostly only around 10 weeks or so, and I can already run 10K anyway. I need something to follow for MUCH longer.

So I have found this home.sprynet.com/~holtrun/5... -- it is essentially a 10 week programme to get a beginner to 5K - this leads to another 10 week programme to get to 10K home.sprynet.com/~holtrun/j... - which leads into another 20 week programme for 30miles(50K) per week runners home.sprynet.com/~holtrun/1... which then leads to another 20 weeks to 10K for 40-60 miles per week runners home.sprynet.com/~holtrun/1... All with a view towards only 5K and 10K running.

So after I finish my 14K funrun , I will be having a rest (on a cruiseship for 2 weeks) and then I am starting at the very beginning again ( walk 5K in under an hour! :)) and have a 60 week plan ahead of me. Now, that's sorted -- I'm off ( when the sun comes up and it warms up a bit) for my final 15K run/walk interval training run before heading to Sydney in 10 days time.

Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

9 Replies

oldestnewest
  • That sounds like a plan! Always good to have one.

  • Seems quite a good plan bazza. Just had a quick look at them. Love a good plan.

  • Apparently this bloke specialised in 5&10k - and ran a 10K in 31 minutes . :) He may be worth listening to:) His website home.sprynet.com/~holtrun/h... is a bit disjointed but he also has some books which I may get later.

    I had been thinking of possibly "re-doing" C25K - but this approach would be better. Before I started C25K, I thought that I couldn't run and I might have a heart attack if I did. Now that I know I can and I won't, I am going right back to square one and starting this journey all over again - that is, after I do my 14K funrun :) !!!

  • It looks good. Def need to rewrite it in my own words to make easier quicker reference.

    disjointed is a good way of describing it but your right it looks like a pretty good plan of action.

  • Thanks for the heads up Bazza, I too have been on the look out for "what to do next", so far I can run 5km, would like to get to 10km, but am not interested in going any further.....so this sounds just the thing. Cheers

  • Sounds like a great plan and you can obviously make it as easy/difficult as you want. Not sure I understand everything he says about how much running/walking you're "meant" to do, but I think I understood the number of miles (not km) to put in each week and honestly don't think I'd manage that here (especially in winter when I have to run in daylight because of potholes and cultural reasons for not being out in the dark).

    It does look like a great challenge to keep you going for a while though!

    Your "fun run" seems to be coming round quite fast now. Hope it is fun, and hope you have a great time on the cruise afterwards. I seem to remember your original pic was of a somewhat portly gentleman on a cruise. Hope you manage not to regress "too" much this year ;) ! At least you have a plan for when you get back :)

  • POORTLY!!! POORTLY!!!! The correct word was "Overweight!!!" :)

    This will be our 17th cruise and I have never ever used the Gym - but I am going to this time (never run on a treadmill) . I want to experiment running at a set BPM - but increase the speed of the machine a bit at a time. This ship looks like it attracts a much younger crowd. They recently had a "Biggest bootcamp at sea" cruise

    - and the same PT will be onboard this time too. Don't know if I will join them :)

  • I was on a cruise in weeks 2 & 3, and I used the ship's jogging track. It was a brilliant introduction to running - no hills, no trip hazards (apart from Japanese fellow-passengers using it as a camera shooting gallery), no work to do when I got back.... ahhh. Envy, envy,envy!!!

  • Those plans look really good Bazza I think they will give you some great focus, hope you enjoy your cruise, I have been hoping for a cruise for several years now hopefully will manage one, one day :) also good luck with the treadmill/gym

You may also like...