10K - 4 week plan recommendations: So I bit the... - Couch to 5K

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10K - 4 week plan recommendations

GettingFitter profile image

So I bit the bullet and signed up for cancer research 10k Winter Run in London. I know I can run 10k round the Surrey Hills in 1 hour and 2 mins but would really like to run sub 60 mins for my first real 10k race.

Anyone got any suggestions on a 4 week plan to improve performance over 10k with 3-4 sessions a week?

12 Replies
AncientMum profile image

Given the massive improvement in speed that CurlyGirly reported yesterday, I'd give the c25k+ podcasts a go if I was you. Suspect the adrenalin and the flatter London course may be all you need though. Good luck mdear :)

GettingFitter profile image
GettingFitterGraduate in reply to AncientMum

Thanks EpicMum I'm hopeful the flatter course will be all I need too but a bit of planning won't go amiss

ju-ju- profile image

I would suggest intervals. My son did one with me whereby you run a fast k then rest for a minute ( walk or slow jog). We did that four times. My trail marathon plan says doing a power hour of 4 minutes steady then 1 minute fast total of 6.5 miles. I'm sure you will nail it, good luck!!

GettingFitter profile image
GettingFitterGraduate in reply to ju-ju-

Thanks JuicyJu

I second JJ's suggestion. I also find that PBs come after a good few days rest before the main event. Good luck.

GettingFitter profile image
GettingFitterGraduate in reply to IannodaTruffe

Thanks IT

Miles_Yonder profile image

Another one for JuJu's suggestion. Intervals/fartleks should help nicely.

Well done on signing-up for the race; see you there! :-)

GettingFitter profile image
GettingFitterGraduate in reply to Miles_Yonder

Look forward to it might need some new road shoes rather than trail ones now ;-)

poppypug profile image

Oh Fab exciting stuff GF ! Its a fab feeling isn't it ? You've already done the distance, so no problems there. You could try having a look at My Asics or Bupa training plans. You just enter the date of the race, distance , expected time and how many runs you want to do a week and then they crunch up all the numbers and give you a plan. Worth a go .

Good Luck for your training, great to start the Year with a goal ! xxx

GettingFitter profile image
GettingFitterGraduate in reply to poppypug

Thanks PP. I'll take a look at those. Bit scary really ;-)

poppypug profile image
poppypugGraduate in reply to GettingFitter

Ah you'll shine GF, of that , there is no doubt ! :-) xxx

Miles_Yonder profile image

Glutes?! It makes ***everything*** ache! :D

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