Couch to 5K
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ouch! & training for a 10k

After the high of completing the 5k parkrun on Saturday, I was changing the bed on Sunday and pulled a muscle in my right butt cheek! Ouch!! So I've not run since Saturday :( I'm really annoyed as I still need to do W9R2 and W9R3. Hopefully I'll be ok to do R2 tomorrow.

My question is about 10k's. I can run 5k and I'm now looking at what I can do after I've completed C25k.

There's a 10k in Manchester on 12 July and I'm wondering if I can do that?

Anyone know how long you need to train for a 10k to build the distance up from a 5k?



13 Replies

Is that the Race for Life at Heaton Park mp? I look forward to the answers because I'd really like to sign up for it but, like you, am not sure if I'd be ready. Hope you're fixed and back running soon :-)


Thanks Sazzle. It's the Manchester 10k starting and finishing at the Etihad.


There are lots of Bridge to 10k plans around, of varying lengths... I finished C25K at the end of March, and got persuaded to agree to a 10k in early June, so am now on week 3 of a six week plan! It's a big step up, at least on the plan I'm using (week 1 is 4x10 min runs - that was tough!), but will hopefully be do-able. The other thing is to be realistic about your aims. For me, running 10k would probably take 80 mins or so, which is clearly rather more than the 60 mins that B210K works up to. Obviously if you're already running 5k in 30 mins, that's not such an issue!

I don't know if it's the time of year, the weather, or the satisfaction in running further than I've ever done before, but I'm enjoying running now more than I ever have. :)


Thanks Rainbow - I did the 5k in 40 mins so there's no way I'd do 10k in 60 mins!

I will look for a Bridge to 10k plan.

I had a look at Asics training plan and it had me running 8km on my 2nd run of week 1!!!!

Would love to do this run at the Etihad. will do further research.

It's great that you are loving your running.


I'm using the Bluefin podcasts, simply because they're what I found first. The music isn't thrilling, and the chap just says 'warm up, walk, run, cool down' without any of Laura's encouragement, but it's working ok. I like the fact that it's actually a Bridge to 60 mins, rather than 10k, so though that'll leave me short on time, there's no pressure to run further than I can manage yet. And despite trying to go slowly and make sure that I have enough energy left to finish, somehow my pace is increasing too week by week!


that's great Rainbow! I'll have a look for the Bluefin podcasts - thanks :)


This is a complicated question, because it depends so much on the individual. I graduated on 27th March (four and a half weeks ago), and was looking at doing a bridge to 10k plan, but instead put together a myAsics training plan. One of the activities on it was a very slow jog for 8k. At that time, the furthest I'd run was 5.6k.

On 6th April (I'd done one post graduation week of three 5ks and my first Parkrun) I set off to find a comfortable slow pace and see how close to 8k I could get. I didn't seriously believe I'd reach 8k. Once I'd been running for a while, I was feeling really comfortable - not trying to achieve any kind of serious pace, and felt confident and good. I got to 8k, and still felt fine, so I ran on to 10k, in a time of 1:16:35. I did two more 5ks that week, then another Parkrun, and the following Monday, set out to see if the 10k the week before was a fluke. It wasn't. I ran the distance easily, in a time of 1:12:30. I'm running 10k every Monday now, and filling in with 2 5ks and a Parkrun. The third Monday run was about 70 minutes, and I extended the run to 11K.

I'm signed up for a 10k in Oxford (Run Jericho) on 21st June, and yesterday I ran the course, as close as I could. I did the 10k in 71 minutes (which given the fact I was trying to discover bits of the course wasn't bad) and with all the deviations and getting lost ended up running 12K by the time I got back to the car.

I think there are all sorts of plans and advice out there. You need to find what's right for you. Don't push yourself too far or too hard is all I'd say. Listen to your body and be honest with yourself. From what I've seen of your posts, I'm sure you can be ready for July whether you do it slowly and incrementally or another way.

Good luck, keep us informed, and I hope your bum gets better!

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Hehe thanks - the bums a lot better today ;) Will be ready to run again tomorrow I think!

Thanks for sharing your experience. I did feel at Saturday's park run that I had some more in the tank, although my time wasn't especially fast. But then am not so bothered about time but more about going the distance.

I've got W9R2 tomorrow so I will see how far I get in 30 mins and again on Friday when I do W9R3 (Yay - graduation!!)

My Asics 10k plan also had me down for an 8km run as the second run and I am a little unsure whether I will actually have enough in the tank for that just yet.

I think, like you, I will consolidate with some 5k runs before moving on to the 10k plan.

Thanks so much for sharing - You are doing brilliantly!!!

btw... I've just signed up for the City of Manchester 10k, so am committed now!!


What I did on my W9 runs was run on for a few minutes to complete 5k, and on the last run 5.5k. I think pace management is one of the most useful tools to getting what we want from our runs - either time or distance.


yes will see how far I get after 30 mins and then run on to complete 5k - good idea.

I seem to start off slow and get faster when I look at my stats on MapMyRun I need to try and even it out a bit.


I always start too fast and have to make myself slow down!


You must have read this a hundred times on this forum, but the conventional wisdom is to increase your distance by no more than 10% per week. Some people say this is 10% of your total distance, others 10% of your longest run. Unless you were very fit before you started c25k, then trying to push on too quickly is a sure route to injury. What you should do each week is a 30min or 5k run, a short speed,hills or intervals run and a longer slow distance run, increasing by 10% a week. Adding more than 1km at once to your long run is definitely asking for trouble. Adding 1km a week would get you to 10k in plenty of time for your race without opening you up to the risk of injury.


thanks AncientMum - I hadn't read that, or if I had I'd forgotten. You explained it really clearly, so thank you.

I have downloaded 10k runner app which I think I'm going to follow


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