New challenge towards 10K

It was as if I am dreaming. Two years ago I met a man jogging and he said that he run 10K twice a week, and I was very surprised thinking that is impossible for me.

After i graduate C25K, I have done the week 9 run twice and now I have started the 10k training which is really great and I am on the second week which means I did W10 Run 2 Yesterday and I run for 8 KM that is amazing progress for me.

Running starting to be my life and I can feel how fit I am getting

Thanks for all of you who encouraged me.

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

20 Replies

oldest β€’ newest
  • I am also entering a 5K running race on the 6th of September 2015 to show my support to the people who are suffering from the heart problem. I am targeting to raise a fund to the amount Β£100 any donation will be so important and helpful even Β£1 is great.

    Please do donate following the link below. All the fund is going to the Heart research UK and will help to children with a heart problem.

    virginmoneygiving.com/MuluB...

    for information please visit

    heartresearch.org.uk/events...

  • Congratulations on your new target :) I funnily posted today about working towards 10K but am following my own plan which seems to be working ! When is your 10K ?Good luck with your progress

  • Thanks Golddust!

    The plan is to run for 6 consecutive weeks after graduate from C25Kwhich is

    1st- week if you are starting from scratch but if you are joining after graduate from C25K you can start from 9th week

    1st- week (9th week from 10K) 10 min run 1 min walk to repeat 4 times

    2nd week(10th week from 10K) 15min run 1 min walk to repeat 3 times

    3rd week (11th week of 10K) 17 min run 1 min walk to repeat 3 times

    4th week (12th week of 10K) 18 min run and 1 min walk repeat three times

    5th week (13th to 10K) 25 minutes run 1 min walk repeat 2 times

    6th week( 14th to 10K) 60 min run

    all requires warm up and cool down of 5 min brisk walk

    so I am on the 2nd week which means i am only 4 weeks away

    thanks again

  • Hi Mulux.

    Is this 10k a programme or podcast or something like that, or just a routine you follow?

    I suppose I'm asking if there is a downloadable podcast a la Laura, as I have got on so well with C25K and I am nearing graduation.

    Thanks.

  • Hi Idolitorus.

    It sounds like the app I downloaded. Bridge to 10k - bluefin inc.

    Hope that helps

    Julesx

  • It is a 10k App you can download for free from apple store or play store

  • Ah shame I don't have an IPhone but as you have kindly listed what I have to do I will follow that ! Thank you :)

  • It is also available from android

  • Do you know what it is called my running phone is an Android my usual phone is a windows phone not good for aps but excellent at reading and sending texts through my car so has its uses ! x

  • I'm going to try that thank you is it a podcast ?

  • There are dropbox links to both the blue fin 10K and the Sami Murphy one here in the pinned posts. I think they are the same or very similar, the music is different on each. You could also download a programme from myasics. xx

  • Thank you I will find the links sounds like a perfect way to get to 10k and I am really up for it starting tonight ! x

  • It is an app here is the link

    itunes.apple.com/gb/app/10k...

  • Sami Murphy is a blast! My fave running podcast of all time

    I love Cheap Trick "Surrender" It makes me laugh and helps pull me round

    Good luck with your 10 k quests folks. 10 k is a fab distance to nail

  • Tried the first one 10 mins x 4 tonight wasn't too bad as have been running for 35 mins regularly but I am really sweating now and it was cooler tonight so must have worked harder ;) I am really looking forward to the challenge :)

  • Great work!

    It seems that lowering the performance from the 30 minute (35 min in your case) to 4 times 10 minutes run but the walking interval between is just one min and helps a lot for the next coming challenges.

    I would stick to eat you will do 15 min three times soon then 22 min twice, you will feel the different.

    It works for me

  • I decided 10 mins wasn't really enough so did the 15 mins last night really happy with that did 7.16km !! :) How often do you run these? ;)

  • Well done! Ridingstar

    I run three times a week On Monday, Wednesday and Friday

    I also do park run on Saturday to see how my performance is improved.

    If you did the 15 minute three times having a day rest in between, the next is 17 min interval for three days a week then ....

    that is great Keep it up you are really doing well

  • Wow that's a lot of running I need the rest days to keep my knees happy ! I will have to do it a bit slower so I can do a park run as well. So I will have to do each week over 8/9 days ;) I love having structure back in my running :) :)

You may also like...